Grain
cooked spelt.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
ALSO KNOWN AS
spelt
SERVING
CALORIES
127
PROTEIN
5.5g
CARBS
26.4g
FAT
0.85g
FIBER
3.9g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories127kcal—
Protein5.5g11%
Carbohydrates26.4g10%
Fiber3.9g14%
Sugar0.70g1%
Total fat0.85g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water66.5g—
MINERALS
Sodium5.0mg0%
Potassium144mg3%
Calcium10mg1%
Iron1.7mg9%
Magnesium47mg11%
Phosphorus149mg12%
Zinc1.1mg10%
Copper0.20mg22%
Manganese1.1mg49%
Selenium4.5µg8%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.10mg1%
Vitamin K0.40µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.02mg2%
Niacin (B3)2.5mg16%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.10mg6%
Folate (B9)14µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup194g
1 tablespoon12.1g
1 teaspoon4g
1 ml0.8g
1 liter808.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
- ✓Good source of essential minerals such as manganese, magnesium, and phosphorus, vital for bone health and energy metabolism.
- ✓Contains a higher protein content compared to modern wheat, contributing to satiety and muscle repair.
- ✓Provides complex carbohydrates for sustained energy release.
COOKING TIPS
In the kitchen.
- 1To enhance its nutty flavor, toast dry spelt grains in a pan for a few minutes before cooking.
- 2Use a 1:3 ratio of spelt to liquid (water or broth). Bring to a boil, then simmer covered for 40-60 minutes until tender yet chewy.
- 3Cooked spelt is an excellent base for grain salads, can be added to soups and stews, or used as a substitute for rice or farro.
- 4Soaking spelt overnight can reduce the cooking time by 10-15 minutes.
STORAGE
Keep it fresh.
- Store cooked spelt in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze cooked spelt in a freezer-safe container or bag for up to 3 months.
FAQ
Frequently asked questions.
Is cooked spelt healthy?
Yes, cooked spelt is highly nutritious. It is rich in dietary fiber for digestive health, provides essential minerals like magnesium and phosphorus for bone strength, and offers complex carbohydrates for sustained energy release throughout the day.
How much protein is in cooked spelt?
Cooked spelt contains approximately 5.5g of protein per 100g. This is notably higher than many modern wheat varieties, making it an excellent grain choice for supporting muscle repair and increasing satiety.
Is cooked spelt gluten-free?
No, spelt is an ancient species of wheat and naturally contains gluten. While some people with mild wheat sensitivities find it easier to digest than modern wheat, it is not suitable for individuals with celiac disease.
Is cooked spelt keto-friendly?
No, cooked spelt is not considered keto-friendly. It contains about 26.44g of carbohydrates per 100g, which is too high for the low-carb requirements of a typical ketogenic diet.
What does cooked spelt taste like?
Cooked spelt has a pleasant, nutty flavor and a chewy, firm texture similar to barley or farro. Its robust profile allows it to hold up well in hearty dishes without becoming mushy.
How do you cook spelt?
To cook pearled spelt, simmer it in a 1:3 ratio of grain to water or broth for 20-30 minutes. For whole spelt berries, it is best to soak them overnight first and then simmer for 45-60 minutes until tender.
Is cooked spelt good for weight loss?
Yes, it can be a helpful part of a weight loss diet. Its high fiber and protein content help promote a feeling of fullness, which can reduce overall calorie intake, and it contains less than 1g of fat per 100g.
Can I substitute rice with cooked spelt?
Absolutely. Cooked spelt is a great alternative to rice in pilafs, stir-fries, and grain bowls. It provides more fiber and protein than white rice and adds a unique nutty texture to the meal.
How long does cooked spelt last in the fridge?
Cooked spelt should be stored in an airtight container in the refrigerator, where it will stay fresh for 3 to 5 days. Ensure it has cooled completely before sealing the container.
Can you freeze cooked spelt?
Yes, cooked spelt freezes very well. Store it in freezer-safe bags or containers for up to 3 months; you can reheat it directly from the freezer in the microwave or on the stovetop with a splash of water.
