Spelt (Cooked)
Spelt is a nutritious whole grain with a rich history, offering a unique, nutty flavor and a slightly chewy texture. It is often used as a healthier alternative to wheat in various dishes. This ancient grain is packed with a variety of essential nutrients and can be a valuable addition to any meal, whether used in soups, salads, or as a side dish.
Here is the nutritional breakdown for cooked spelt:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 127 kcal |
| Protein | 5.5 g |
| Fat | 0.85 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 26.44 g |
| Fiber | 3.9 g |
| Sugar | 0.0 g |
| Calcium | 10 mg |
| Iron | 1.67 mg |
| Magnesium | 49 mg |
| Phosphorus | 150 mg |
| Potassium | 143 mg |
| Sodium | 5 mg |
| Zinc | 1.25 mg |
| Copper | 0.215 mcg |
| Manganese | 1.091 mg |
| Selenium | 4.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin | 0.103 mg |
| Riboflavin | 0.03 mg |
| Niacin | 2.57 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 13 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.26 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Spelt contains gluten, making it unsuitable for individuals with celiac disease or gluten sensitivity. It is important to be cautious if you are following a gluten-free diet.
Dietary Preferences
- Vegan: Spelt is a plant-based food and fits into a vegan diet.
- Vegetarian: Suitable for vegetarians.
- Low Sodium: With only 5 mg of sodium per 100 grams, spelt is considered low in sodium.
- High in Fiber: With 3.9 grams of fiber per 100 grams, spelt can support digestive health.
Cooking Tips
To prepare spelt, rinse the grains under cold water and cook them in a pot with water, typically in a 1:3 ratio of spelt to water. Bring it to a boil, then reduce the heat and simmer for about 30-40 minutes, or until tender. You can use cooked spelt in soups, grain bowls, or as a side dish, similar to rice or quinoa.
Conclusion
Spelt is a nutritious whole grain that provides a variety of essential nutrients, including protein, fiber, and a range of vitamins and minerals. Its mild, nutty flavor makes it a versatile ingredient for a variety of dishes. While itβs rich in nutrients, those with gluten sensitivities should avoid it. Whether you’re looking to diversify your grain choices or enjoy a hearty, healthy meal, spelt is an excellent option to consider.
