17 Fit Food calories Grains, legumes and flour
Spelt calories and nutrition facts
Spelt (cooked): 127 kcal per 100 g, protein 5.5 g, fat 0.85 g, carbs 22.5 g. Typical serving (150 g): 191 kcal.
Spelt is an ancient form of wheat with a nutty, slightly sweet flavor, cooked whole like farro in salads and risotto-style dishes or ground into flour for bread. Cooked, the grains have about 127 kcal per 100 g; raw, about 344 kcal. Being a type of wheat, it contains gluten.
- Source of protein
- High in fibre
- Low fat
- Salt-free
- Protein 17%
- Fat 6%
- Carbs 71%
- Other 6%
In everyday portions
- Typical serving · 150 g 191 kcal P 8.3 · F 1.3 · C 33.8 g
- 100 kcal is 80 g this much of it gives 100 kcal
- 20 g of protein is 365 g this much to eat for 20 g of protein
- Energy density Low 1.3 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 127 | 5.5 | 0.8 | 22.5 |
| Raw | 344 | 14.6 | 2.4 | 59.5 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Cooked
Energy and macros
- Energy 127 kcal 531 kJ 6%
- Protein 5.5 g 11%
- Fat 0.85 g 1%
- Carbs available, without fibre 22.5 g 9%
- Fibre 3.9 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 17%
- Fat 6%
- Carbs 71%
- Other 6%
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D no data
- Vitamin E 0.26 mg 2%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.103 mg 9%
- Vitamin B2 riboflavin 0.03 mg 2%
- Vitamin B3 niacin 2.6 mg 16%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.08 mg 6%
- Folate B9 13 µg 6%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 143 mg 7%
- Calcium 10 mg 1%
- Phosphorus 150 mg 21%
- Magnesium 49 mg 13%
- Iron 1.7 mg 12%
- Zinc 1.3 mg 12%
- Copper 0.215 mg 22%
- Manganese 1.1 mg 55%
- Selenium 4 µg 7%
- Iodine no data
- Sodium 5 mg <1%
EU criteria for nutrition claims
- Source of protein
- High in fibre
- Low fat
- Salt-free
- High in manganese
- Source of copper
- Source of phosphorus
- Source of vitamin B3
Raw
Energy and macros
- Energy 344 kcal 1,439 kJ 17%
- Protein 14.6 g 29%
- Fat 2.4 g 3%
- Carbs available, without fibre 59.5 g 23%
- Fibre 10.7 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 17%
- Fat 6%
- Carbs 69%
- Other 7%
Vitamins
- Vitamin A 0.4 µg <1%
- Vitamin D no data
- Vitamin E 0.79 mg 7%
- Vitamin K 3.6 µg 5%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.36 mg 33%
- Vitamin B2 riboflavin 0.11 mg 8%
- Vitamin B3 niacin 6.8 mg 43%
- Vitamin B5 pantothenic acid 1.1 mg 18%
- Vitamin B6 0.23 mg 16%
- Folate B9 45 µg 22%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 388 mg 19%
- Calcium 27 mg 3%
- Phosphorus 401 mg 57%
- Magnesium 136 mg 36%
- Iron 4.4 mg 32%
- Zinc 3.3 mg 33%
- Copper 0.51 mg 51%
- Manganese 3 mg 149%
- Selenium no data
- Iodine no data
- Sodium 8 mg <1%
EU criteria for nutrition claims
- Source of protein
- High in fibre
- Low fat
- Very low salt
- High in manganese
- High in phosphorus
- High in copper
- High in vitamin B3
- High in magnesium
- High in zinc
- High in vitamin B1
- High in iron
- Source of folate
- Source of potassium
- Source of vitamin B5
- Source of vitamin B6
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids. Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 72% Fewer calories than 72% of grains, legumes and flours.
- 76% More vitamin B3 than 76% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Millet 119 kcal
- Brown rice 123 kcal
- Couscous 112 kcal
- Soba noodles 99 kcal
- Cooked quinoa 120 kcal
- Basmati rice 117 kcal
More in Grains, legumes and flour
- Tapioca pearls 358 kcal
- Oat bran 246 kcal
- Bran flakes 360 kcal
- Oats 379 kcal
- Rice 130 kcal
- Pasta 158 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 169746.
Carbs are available carbohydrates, without fibre, as on EU labels.