Spelt, cooked Nutrition Facts

100 grams of Spelt, cooked contain 26.44 grams of carbohydrates, 3.9 grams of fiber, 5.5 grams of protein, 5 milligrams of sodium, and 66.56 grams of water

100 grams of Spelt, cooked contain 127 calories, the 6% of your total daily needs.

Spelt, cooked have 0 milligrams of Cholesterol and 0.85 grams of fat.

It also contains some important vitamins you can see below: Vitamin B-9 (13 mg), Vitamin A (4 IU) or Vitamin B-3 (2.57 mg).

Nutrients in Spelt, cooked

Energy

127 kcal

100 grams of Spelt, cooked have the 6% of your total daily calorie needs: 127 calories.

Carbohydrates

26.44 gr

An average adults needs 300 grams of carbohydrates per day. 100 grams of Spelt, cooked have 26.44 gr of carbohydrates, the 9% of your total daily needs.

Sugars

0 mg

Spelt, cooked is sugar-free

Dietary fiber

3.9 g

An average adults needs 25 grams of fiber per day. 100 grams of Spelt, cooked have 3.9 gr of dietary fiber, the 16% of your total daily needs.

Sodium

5 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Spelt, cooked have 5 mg of salt, the 0% of your total daily needs.

Water

66.56 g

100 grams of Spelt, cooked contain 66.56 grams of water, the 66.6% of the total weight.

Protein

5.5 g

An average adults needs 50 grams of protein per day. 100 grams of Spelt, cooked have 5.5 gr of protein, the 11% of your total daily needs.
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How many vitamins in Spelt, cooked

Vitamins can be either water-soluble (C and the B vitamins) or fat-soluble (A, D, E and K). Water-soluble vitamins circulate in the bloodstream and do not get stored as long time. Conversely Fat-soluble vitamins can be stored in the body for several years, so it takes longer to develop deficiency.

Some of the vitamins found in Spelt, cooked are: Vitamin B-9 (13 mg), Vitamin A (4 IU) and Vitamin B-3 (2.57 mg).

Vitamin A

4 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Spelt, cooked contains 4 IU of Vitamin A, that’s the 0% of the daily recommended value for an adult.

Vitamin E

0.26 mg

Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes. 0.26 milligrams of Vitamin E can be found on every 100 grams of Spelt, cooked, the 2% of the total daily recommended Vitamin E intake.

Vitamin B-1

0.1 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Spelt, cooked contains 0.1 milligrams of Vitamin B-1, that’s the 7% of the daily recommended value for an adult.

Vitamin B-2

0.03 mg

Vitamin B2, also called riboflavin, is one of 8 B vitamins. Riboflavin helps to the maintenance of normal red blood cells, vision, skin and mucous membranes. Also plays an important role in normal metabolism of iron in the body, the energy-yielding metabolism and nervous system. 100 grams of Spelt, cooked contains 0.03 milligrams of Vitamin B-2, that’s the 2% of the daily recommended value for an adult.

Vitamin B-3

2.57 mg

Vitamin B3 (nicotinic acid) improve circulation and can be used to lower elevated LDL cholesterol and triglyceride levels in the blood and to increase HDL -good cholesterol- levels. 100 grams of Spelt, cooked contains 2.57 milligrams of Vitamin B-3, that’s the 13% of the daily recommended value for an adult.

Vitamin B-9

13 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Spelt, cooked contains 13 micrograms of Vitamin B-9, that’s the 3% of the daily recommended value for an adult.
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Minerals in Spelt, cooked

The body needs many minerals; these are called essential minerals. Essential minerals are sometimes divided up into major minerals (macrominerals) and trace minerals (microminerals). A balanced diet usually provides all of the essential minerals.

The essential minerals present in Spelt, cooked are: Phosphorus (150 mg), Potassium (143 mg) and Magnesium (49 mg).


Calcium

10 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Spelt, cooked, you can find 10 milligrams of calcium. It provides the 1% of the daily recommended value for the average person.

Iron

1.67 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Spelt, cooked contains 1.67 milligrams of iron, that’s the 9% of the daily recommended value for one person.

Potassium

143 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 143 milligrams of potassium can be found on every 100 grams of Spelt, cooked, the 3% of the total daily recommended potassium intake.

Magnesium

49 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Spelt, cooked, you can find 49 milligrams of magnesium. It provides the 12% of the daily recommended value for the average adult.

Phosphorus

150 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 150 milligrams of phosphorus can be found on every 100 grams of Spelt, cooked, the 15% of the total daily recommended phosphorus intake.

Sodium

5 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Spelt, cooked contains 5 milligrams of sodium, that’s the 0% of the daily recommended value for one person.

Zinc

1.25 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Spelt, cooked contains 1.25 milligrams of zinc, that’s the 8% of the daily recommended value for one person.

Copper

0.21 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.21 milligrams of copper can be found on every 100 grams of Spelt, cooked, the 11% of the total daily recommended copper intake.

Manganese

1.09 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 1.09 milligrams of manganese can be found on every 100 grams of Spelt, cooked, the 55% of the total daily recommended manganese intake.

Selenium

4.0 µg

Selenium is an essential trace mineral that the body needs to stay healthy. Scientists and researchers suggests that Selenium prevent certain cancers such as stomach, colon, bladder, lung, skin, esophagus, and prostate. In 100 grams of Spelt, cooked, you can find 4.0 micrograms of selenium. It provides the 6% of the daily recommended value for the average adult.
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Calories in Spelt, cooked

An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 6% of your total daily needs from 100 grams of Spelt, cooked (127 calories / 100 grams).

Calories

127 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
An active men aged 18 to 26 years needs between 3,000 and 3,200 calories daily, while moderately active men need 2,000 calories and very active men need between 3,000 and 3,200.

Fats and Cholesterol

Total Fat

0.85 g

100 grams of Spelt, cooked contain 0.85 grams of total fat, of which gr. are saturated.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Data Facts Table of Spelt, cooked

  per 100gr Daily value
NUTRIENTS
Energy 127 kcal 6 %
Total fat 0.85 g 1 %
Carbohydrates 26.44 gr 9 %
Cholesterol 0 mg 0 %
Sodium 5 mg 0 %
Water 66.56 mg 66.6 %
Protein 5.5 g 11 %
VITAMINS
Vitamin A 4 IU 0 %
Vitamin B-6 - -
Vitamin B-12 - -
Vitamin C - -
Vitamin D - -
Vitamin E 0.26 mg 2 %
Vitamin K - -
Vitamin B-1 0.1 µg 7 %
Vitamin B-2 0.03 mg 2 %
Vitamin B-3 2.57 mg 13 %
Vitamin B-5 - -
Vitamin B-9 13 mg 3 %
MINERALS
Calcium 10 mg 1 %
Iron 1.67 mg 9 %
Potassium 143 mg 3 %
Phosphorus 150 mg 15 %
Sodium 5 mg 0 %
Zinc 1.25 mg 8 %
Copper 0.21 mg 11 %
Fluorine - -
Manganese   1.09 mg 55 %
Selenium 4.0 µg 6 %