How Many Calories in Spelt? Nutrition Facts & Macros
100 grams of uncooked spelt has 338 calories
Protein 14.6g · Carbs 70.2g · Fat 2.4g
Spelt is an ancient wheat variety (Triticum spelta) that has been cultivated for over 7,000 years in Europe and the Middle East. At 338 calories per 100g dry, it offers an impressive 14.6g protein — higher than modern wheat — along with 10.7g fiber. Spelt is an excellent source of magnesium (136 mg, 32% DV), phosphorus (401 mg, 32% DV), and niacin (6.8 mg, 43% DV). It contains gluten but is often easier to digest than modern wheat. When cooked, it absorbs water and drops to about 127 kcal per 100g.
1414 kJ · per 100g · Water: 11.02 g
Calorie Calculator: Spelt
100 g Spelt contains 338 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup dry (174 g) | 588 kcal | 25.4g | 122.1g | 4.2g |
| 1 cup cooked (~194 g → 73 g dry) | 247 kcal | 10.6g | 51.2g | 1.8g |
| 100 grams (dry) | 338 kcal | 14.6g | 70.2g | 2.4g |
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Spelt — Nutrition Facts
| Spelt | per 100g |
|---|---|
| Calories | 338 kcal |
| Protein | 14.57 g |
| Fat | 2.43 g |
| Carbs | 70.19 g |
| Saturated Fat | 0.406 g |
| Monounsaturated Fat | 0.445 g |
| Polyunsaturated Fat | 1.258 g |
| Cholesterol | 0 mg |
| Fiber | 10.7 g |
| Sugar | 6.82 g |
| Sodium | 8 mg |
| Potassium | 388 mg |
| Calcium | 27 mg |
| Magnesium | 136 mg |
| Phosphorus | 401 mg |
| Iron | 4.44 mg |
| Zinc | 3.28 mg |
| Manganese | 2.98 mg |
| Selenium | 11.7 mcg |
| Vitamin A | 0 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.364 mg |
| Riboflavin (B2) | 0.113 mg |
| Niacin (B3) | 6.843 mg |
| Vitamin B6 | 0.23 mg |
| Folate | 45 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin E | 0.79 mg |
| Vitamin K | 3.6 mcg |
| Water | 11.02 g |
Source: USDA FoodData Central (FDC ID: 169745) · Data verified September 2026
Variations
Whole spelt berries
Whole spelt berries (kernels) have the base nutritional values shown: 338 kcal, 14.6g protein, 2.4g fat, 70.2g carbs, 10.7g fiber per 100g. Chewy, nutty grain that retains its shape when cooked — similar to farro. Requires soaking (8 hours) and longer cooking (30-60 minutes). Excellent in salads, grain bowls, soups, and risotto-style dishes. Store in an airtight container for up to 1 year.
Spelt flour
Spelt flour has approximately 338 kcal per 100g with similar macros to the whole grain. Available in white (refined) and whole grain varieties. Can replace regular wheat flour 1:1 in most recipes, though use slightly less liquid as spelt absorbs less water. The gluten in spelt flour is weaker than wheat, producing a more tender but less elastic dough — great for quick breads, muffins, and pancakes. Knead spelt bread dough less than wheat dough to avoid a tough texture.
Cooked spelt
Cooked spelt has approximately 127 kcal per 100g with 5.5g protein, 0.9g fat, 26.4g carbs, and 3.9g fiber. It retains a pleasant chewy texture — firmer than rice, similar to barley. Use in grain bowls, salads, soups, or as a rice substitute. A 200g cooked serving delivers about 254 kcal and 11g protein. Cooked spelt keeps well in the refrigerator for 3-4 days.
Dietary Perspectives
For Weight Loss
Spelt is a good choice for weight loss among grains. At 338 kcal per 100g dry (127 kcal cooked), it's comparable to other whole grains but offers more protein (14.6g) and fiber (10.7g), both of which improve satiety. The high magnesium content (136 mg) supports healthy metabolism. A 150g cooked portion delivers about 190 kcal with 8g protein — a filling side dish. The whole grain version has a lower glycemic index than refined spelt flour, so choose spelt berries over white spelt flour for better blood sugar control.
For Athletic Performance
Spelt is a strong carbohydrate source for athletes at 70.2g carbs per 100g dry, with notably high protein for a grain (14.6g). The magnesium content (136 mg, 32% DV) is excellent for muscle recovery, electrolyte balance, and energy production. Iron (4.4 mg, 25% DV) supports oxygen transport, and niacin (6.8 mg, 43% DV) is crucial for energy metabolism. Best as a pre-training meal 2-3 hours before exercise. A cup of cooked spelt berries (194g) provides about 51g carbs and 11g protein for glycogen loading.
For Keto
Spelt is NOT recommended for keto. Per 100g dry, it has 59.5g net carbs (70.2g total minus 10.7g fiber). Even cooked, it has about 22.5g net carbs per 100g — a single serving exceeds the typical 20g daily keto limit. Contains gluten, so it's also unsuitable for anyone avoiding gluten on keto. For a keto-friendly grain substitute, try cauliflower rice (3 g net carbs), almond flour (8.8g net carbs), or coconut flour (18g net carbs — use sparingly).
Frequently Asked Questions
How many calories are in spelt?
100g of uncooked spelt has 338 calories. Cooked spelt has about 127 kcal per 100g due to water absorption. A typical cooked serving (194g, about 1 cup) has roughly 246 calories. Spelt is slightly lower in calories than regular wheat (339 kcal) and similar to other ancient grains like einkorn and emmer.
Is spelt gluten-free?
No — spelt contains gluten and is NOT safe for people with celiac disease. However, it contains a different gluten structure than modern wheat, and some people with mild wheat sensitivity report better tolerance. The gluten in spelt is more fragile and water-soluble, which may explain easier digestibility. Always consult your doctor before trying spelt if you have any gluten-related condition.
Is spelt healthier than wheat?
Spelt offers some nutritional advantages over bread wheat, and one disadvantage. Per 100g against hard red winter wheat: spelt has more protein (14.6g vs 12.6g), more niacin (6.8 mg vs 5.5 mg) and slightly more magnesium (136 mg vs 126 mg) — but less fibre (10.7g vs 12.2g). The thicker husk retains more nutrients during processing. The main trade-off in baking is that spelt flour produces a denser, heavier product.
Can you eat spelt on keto?
Spelt is not suitable for keto. Per 100g dry, it has 59.5g net carbs (70.2g total minus 10.7g fiber). Even cooked, it has about 22.5g net carbs per 100g — a single serving exceeds the typical 20g daily keto limit.
What does spelt taste like?
Spelt has a mildly sweet, nutty flavor that is more complex than modern wheat. The whole grain (spelt berries) has a chewy, slightly crunchy texture when cooked — similar to farro or barley. Spelt flour produces bread and pasta with a deeper, more rustic flavor. It pairs well with hearty dishes like soups, salads, and risotto-style preparations.
How do you cook spelt?
Soak whole spelt berries for 8 hours or overnight (reduces cooking time from 60 to 30 minutes). Simmer in water or broth (ratio 1:3) for 30-60 minutes until tender but still chewy. Drain excess water. For spelt risotto, toast dry spelt first, then add broth gradually. Spelt flour can replace wheat flour 1:1 in most recipes but use slightly less liquid as spelt absorbs less.
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