Spelt, uncooked

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 72 / 100 How is this scored?

Composition

Energy

Protein 14.6 g · 58 kcal/100g
Fat 2.4 g · 22 kcal/100g
Carbs 70.2 g · 281 kcal/100g
Fiber 10.7 g
Water 11 g
Total energy 338 kcal

Energy is predominantly from carbs (78%); EFSA recommends 45–60% for a balanced diet

Fat quality 59 / 100 How is this scored?
Total fat
2.4g
Saturated
0.4g
Monounsat.
0.4g
Polyunsat.
1.3g
Omega-3
0.07g
Omega-6
1.19g

Saturated fat is 1.1% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 18.4 (target ≤ 4).

Protein quality 62 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 62%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (62% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 69 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin E 0.8 mg
Vitamin K 4 µg
Thiamin (B1) 0.36 mg
Riboflavin (B2) 0.11 mg
Niacin (B3) 6.8 mg
Pantothenic (B5) 1.1 mg
Vitamin B6 0.23 mg
Folate (B9) 45 µg
Vitamin B12 0.00 µg

Minerals

Calcium 27 mg
Iron 4.4 mg
Magnesium 136 mg
Phosphorus 401 mg
Potassium 388 mg
Sodium 8 mg
Zinc 3.3 mg
Copper 0.51 mg
Manganese 2.98 mg
Selenium 11.7 µg

Notable source of Manganese (149% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.