Spelt, uncooked
FDC 169745cup (174 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 64 · +0 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Spelt, uncooked is a strongly nutrient-dense choice at 64 of 100. Within grains & pasta it ranks 30 of 60. Per 100 grams it is an excellent source of dietary fiber (38% DV), an excellent source of magnesium (32% DV), an excellent source of protein (29% DV). Most of its 338 calories per 100 grams come from carbohydrate.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 338 kcal | 17% |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.41 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 8 mg | 0% |
| Carbohydrate | 70 g | 26% |
| Dietary fiber | 11 g | 38% |
| Sugars | 6.8 g | |
| Protein | 15 g | 29% |
| Potassium | 388 mg | 8% |
| Calcium | 27 mg | 2% |
| Iron | 4.4 mg | 25% |
| Magnesium | 136 mg | 32% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.79 mg | 5% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 588 kcal | 29% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.71 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 122 g | 44% |
| Dietary fiber | 19 g | 66% |
| Sugars | 12 g | |
| Protein | 25 g | 51% |
| Potassium | 675 mg | 14% |
| Calcium | 47 mg | 4% |
| Iron | 7.7 mg | 43% |
| Magnesium | 237 mg | 56% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 1.4 mg | 9% |
Source: USDA FoodData Central · Public domain
FDC 169745Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Wheat flour, whole-grainDensity 65 vs 64Wheat, hard whiteDensity 65 vs 64Bulgur, dryDensity 65 vs 64