Spelt: Calories, Nutrition Facts, and Health Benefits (2026)

Spelt provides 246 calories per 1 cup cooked (194 g), along with 10.7 g of protein and 7.6 g of fiber. It has a glycemic index of about 63 and a glycemic load of approximately 27, making it a moderate option for blood sugar management.

This page explores the nutritional profile of spelt, including its calories, macronutrients, and health benefits. It also examines how spelt fits into various dietary goals and compares it to other grains.

Spelt Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for spelt per 1 cup cooked and per 100 g serving. This information highlights its key nutrients and overall profile.

Values are for 1 cup cooked (194 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	246	127	12%
Protein	10.7 g	5.5 g	21%
Carbohydrates	50.4 g	26.0 g	18%
Fiber	7.6 g	3.9 g	27%
Sugar	0.8 g	0.4 g	-
Fat	1.6 g	0.8 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	155 mg	80 mg	3%
Magnesium	95 mg	49 mg	23%
Iron	3.30 mg	1.70 mg	18%

About 78% of spelt calories come from carbohydrates, 16% from protein and 6% from fat.

Spelt by Health Goal

The by-goal ratings provide insight into how spelt aligns with common dietary objectives. This includes assessments for weight loss, muscle gain, and blood sugar management.

Goal	Rating	Why
Weight loss	Fair	246 calories per serving with 7.6 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 27 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	7.6 g fiber per serving supports regularity
Heart health	Good	Potassium (155 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (10.7 g) than most plant foods

Spelt and Blood Sugar

Glycemic index: 63. Glycemic load: 27 per serving.

Spelt has a glycemic index of about 63 and a glycemic load of around 27 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Spelt Compares to Other Grains

The comparison table illustrates how spelt stacks up against other grains in terms of nutritional content. This allows for a clearer understanding of its unique benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Spelt	127	5.5	3.9	26.0
Farro	130	5.0	3.5	26.0
Barley	123	2.3	3.8	28.2
Quinoa	120	4.4	2.8	21.3

Spelt Myths, Checked

Spelt is gluten-free , False. Spelt is an ancient wheat and contains gluten.

Spelt is far healthier than modern wheat , Misleading. It has a similar nutrient profile; the appeal is mainly flavor and digestibility for some.

How to Track Spelt

Grains swell as they cook, so a cup of cooked spelt is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log spelt accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of spelt?

One cup of cooked spelt contains 246 calories, making it a substantial source of energy for meals or snacks.

Is spelt good for weight loss?

Spelt can be beneficial for weight loss due to its high fiber content of 7.6 g, which helps promote satiety and reduce overall calorie intake.

Can people with diabetes eat spelt?

People with diabetes can include spelt in moderation, as it has a glycemic index of about 63, which is considered moderate.

How much protein is in spelt?

Spelt contains 10.7 g of protein per 1 cup cooked, making it a good source of plant-based protein for various diets.

Is spelt high in sugar?

Spelt is low in sugar, with only 0.8 g per serving, making it a suitable option for those monitoring their sugar intake.

Is spelt a type of wheat?

Spelt is a type of wheat, specifically an ancient grain that is closely related to modern wheat varieties.

Key Takeaways

• Spelt contains 246 calories per 1 cup cooked.
• It provides 10.7 g of protein per serving.
• Spelt has 7.6 g of fiber, aiding digestion.
• The glycemic index of spelt is about 63.
• It contains only 0.8 g of sugar per serving.
• Spelt is a form of wheat, rich in nutrients.