Spelt (Uncooked) – Nutritional Information
Spelt is a nutritious whole grain that is often used as a healthier alternative to traditional wheat in various recipes, offering a unique flavor and an array of health benefits. This ancient grain is packed with protein, fiber, and essential minerals, making it an excellent addition to a balanced diet. Below is the detailed nutritional profile of uncooked spelt per 100g serving:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 338 kcal |
| Protein | 14.57 g |
| Fat | 2.43 g |
| Saturated Fat | 0.406 g |
| Carbohydrates | 70.19 g |
| Fiber | 10.7 g |
| Sugar | 6.82 g |
| Calcium | 27.0 mg |
| Iron | 4.44 mg |
| Magnesium | 136 mg |
| Phosphorus | 401.0 mg |
| Potassium | 388.0 mg |
| Sodium | 8.0 mg |
| Zinc | 3.28 mg |
| Copper | 0.511 mcg |
| Manganese | 2.983 mg |
| Selenium | 11.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.364 mg |
| Riboflavin (Vitamin B2) | 0.113 mg |
| Niacin (Vitamin B3) | 6.843 mg |
| Vitamin B6 | 0.23 mg |
| Folate (Vitamin B9) | 45.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.79 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Spelt
Spelt is rich in complex carbohydrates, offering sustained energy release. It provides a significant amount of dietary fiber, aiding in digestion and promoting a healthy gut. The grain is also a great source of protein, which is essential for muscle repair and growth. Its high mineral content, including magnesium, phosphorus, and potassium, supports bone health, muscle function, and overall vitality.
With a low sodium content and the absence of refined sugars, spelt is an excellent choice for individuals managing blood pressure levels or seeking to reduce their sugar intake. Additionally, the presence of B-vitamins like thiamine, niacin, and folate contributes to healthy skin, energy metabolism, and brain function.
Allergen Information
Spelt contains gluten, so it should be avoided by individuals with celiac disease or gluten sensitivity. Always check product labeling if purchasing processed spelt products.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: No (contains gluten)
- High in Fiber: Yes
- High in Protein: Yes
- Low in Sodium: Yes
Usage Tips
Spelt can be used in a variety of recipes, from bread and muffins to soups and salads. It can be substituted for wheat flour in most recipes, though the texture and flavor may differ slightly. To cook whole spelt, use a 2:1 water-to-grain ratio, bringing it to a boil before reducing the heat and simmering for about 30 minutes.
Conclusion
Incorporating spelt into your diet can provide a range of essential nutrients, including protein, fiber, and minerals. Whether used in traditional or innovative recipes, this ancient grain brings both flavor and nutritional benefits, making it a valuable addition to any healthy eating plan.
