Spelt Nutrition Facts and Health Benefits

Spelt is an ancient whole grain, very similar to wheat. However, it provides some distinct benefits, which you can learn more about by reading this article.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 15, 2022.

Spelt is a grain like traditional wheat and is an alternative product that differs in taste and content.

It is a great source of protein and fiber, and its protein content provides all of the essential amino acids.

Thanks to its rich fiber content, it is good for constipation and digestive system problems and has a cholesterol-lowering effect.

100 grams of spelt provides a whopping 130% DV of manganese, supporting the body’s antioxidant mechanism and helping to reduce inflammation in the body.

Apart from that, it is very rich in copper, magnesium, zinc, iron, and selenium. It is a good source of B vitamins, vitamin E, and vitamin K, all essential nutrients for people on a plant-based diet.

Thanks to its vitamin and mineral composition, it supports the health of the skin and the strengthening of hair and nails. It also helps keep blood sugar at normal levels.

If you want to increase the fiber and protein content of your diet, you should consider adding spelt to your diet.

Spelt Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of spelt:

  • Energy: 338 calories
  • Carbs: 70.2 grams
  • Sugar: 6.82 grams
  • Fiber: 10.7 grams
  • Protein: 14.6 grams
  • Fat: 2.43 grams
  • Saturated Fat: 0.406 grams

Jump to a section where you can learn more about spelt nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Spelt

Thanks to a significant amount of specific vitamins and minerals, spelt could provide several health benefits.

Continue reading to discover the potential benefits of consuming spelt.

They May Reduce the Risk of Mood Disorders and Depression

Magnesium has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

This mineral also plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Aid Immune System

Iron helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

Iron is also an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

May Help Maintaining Normal Blood Sugar Levels

Zinc is known for its role in the maintenance of normal blood sugar levels and insulin secretion.

These functions of zinc can help in the effective control of diabetes and reduce the risk of related complications.

Zinc is one of the important minerals involved in the growth and development of organs and tissues.

It is also needed for maintaining normal immune functions. Zinc also helps in the production of the active form of vitamin A and the transportation of this nutrient around the body.

Zinc is necessary for the activities of more than 300 enzymes, which take part in the metabolic processes, digestion, and nerve function.

It is fundamental to DNA synthesis, skin health, and protein production.

Zinc can support the secretion of reproductive enzymes, especially testosterone, thus improving sperm count and sperm motility in men.

It can promote muscle growth, act as an antioxidant, reduce inflammation, and protect against chronic conditions such as cancer, heart attacks, and diabetes.

May Improve Skin, Hair, and Nail Health

Selenium can improve the health of the skin, hair, and nail. It can support the healing of skin lesions and promote hair growth.

It can boost immune functions and reduce the risk of infections.

Selenium can also regulate the activities of the immune cells against allergens and irritants and, thus, prevent the symptoms of allergic diseases like asthma, dermatitis, and rhinitis.

It also plays a role in restoring healthy immune functions, thus preventing the development and progress of autoimmune disorders that occur when the immune cells fail to recognize the body’s tissues as their own and attack them.

Selenium can also support a healthy thyroid and prevent the occurrence of thyroid dysfunctions.

It may help to lower the risk of some forms of cancer.

This benefit of selenium could be attributed to its ability to reduce oxidative stress and DNA damage, boost the immune system, and destroy cancer cells.

They May Improve Glycemic Control

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Lower the Risk of Autoimmune Disorders

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

It is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

Spelt Nutrition Facts

Continue reading to find out the following spelt nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on spelt macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate23% DV70.2 g
Protein29% DV14.6 g
Fat3% DV2.43 g

Vitamin Content

Spelt are excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin), and Vitamin E.

Here's the full spelt vitamin content per 100g:

Vitamin A0% DV10 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)30% DV0.364 mg
Vitamin B2 (Riboflavin)9% DV0.113 mg
Vitamin B3 (Niacin)43% DV6.84 mg
Vitamin B5 (Pantothenic acid)21% DV1.07 mg
Vitamin B6 (Pyroxidine)14% DV0.23 mg
Vitamin B9 (Folate)11% DV45 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E5% DV0.79 mg
Vitamin K3% DV3.6 µg

Mineral Content

Spelt are excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus, and Zinc.

They also contain a good amount of Selenium and some Potassium.

Here's the full spelt mineral content per 100g:

Calcium2% DV27 mg
Copper57% DV0.511 mg
Fluoride0% DV0 mg
Iron25% DV4.44 mg
Magnesium32% DV136 mg
Manganese130% DV2.98 mg
Phosphorus32% DV401 mg
Potassium8% DV388 mg
Selenium21% DV11.7 μg
Sodium0% DV8 mg
Zinc30% DV3.28 mg

Protein and Amino Acid Profile

Spelt contain 14.6 g of protein per 100 g, or in other words, spelt provide 4.32 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in spelt contain all nine essential amino acids, however, they are a little bit low in lysine.

Histidine OK48% DV0.36 g
Isoleucine OK37% DV0.552 g
Leucine OK36% DV1.07 g
Lysine Low18% DV0.409 g
Methionine OK23% DV0.258 g
Phenylalanine OK49% DV0.737 g
Threonine OK39% DV0.443 g
Tryptophan OK44% DV0.132 g
Valine OK35% DV0.681 g

Fat Breakdown

Around 6% of the calories in spelt are from fat. Spelt have 2.43 grams or 3% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Spelt fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, spelt is cholesterol free.

Spelt do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat3% DV2.43 g
Saturated Fat2% DV0.406 g
Monounsaturated Fatdo not have a %DV0.445 g
Polyunsaturated Fatdo not have a %DV1.26 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

83% of the calories in spelt come from carbohydrates.

Carbs in spelt are mostly starch (75%), followed by fiber and sugars.

When it comes to sugars, spelt are relatively low in sugar, containing grams of sugar per 100g.

Spelt are a great source of fiber, and considered as a "high fiber food", as the contain 18.6 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of spelt is 10.7.

Total Carbohydrate26% DV70.2 g
Dietary Fiber38% DV10.7 g
Sugars14% DV6.82 g

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