Raw spelt: calories and nutrition facts

Raw spelt has 344 kcal per 100 g. One serving, 1 Dry portion (70 g), has 241 kcal.

Calories: 344 kcal
Protein: 14.6 g
Carbohydrates: 59.5 g
Fat: 2.4 g

Per 100 g

Raw spelt: how many calories?

Raw spelt has 344 kcal per 100 g, with 14.6 g protein, 59.5 g carbs and 2.4 g fat. A 70 g serving (1 Dry portion) has 241 kcal. That is close to the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

Protein18%
Carbohydrates75%
Fat7%

Calculate a portion

Amountg

Calories: 241 kcal
Protein: 10.2 g
Carbohydrates: 41.7 g
Fat: 1.7 g

Nutrition facts

Nutrient	Per 100 g	Per serving (70 g)
Calories	344 kcal	241 kcal
Fat	2.4 g	1.7 g
of which saturated fat	0.4 g	0.3 g
Carbohydrates	59.5 g	41.7 g
of which sugars	6.7 g	4.7 g
Fiber	10.7 g	7.5 g
Protein	14.6 g	10.2 g
Sodium	8 mg	6 mg
Water	11 g	7.7 g
Vitamin C	0 mg	0 mg
Calcium	27 mg	19 mg
Iron	4.4 mg	3.1 mg
Potassium	388 mg	272 mg
Magnesium	136 mg	95 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

Nutrient	Of reference intake
Calories(344 kcal)	17%
Fat(2.4 g)	3%
of which saturated fat(0.4 g)	2%
Carbohydrates(59.5 g)	23%
of which sugars(6.7 g)	7%
Protein(14.6 g)	29%
Salt(0.02 g)	0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

Source of protein (at least 12% of calories)
High fibre (at least 6 g)
Low fat (3 g or less)
Low sodium (120 mg or less)

Raw spelt: frequently asked questions

Raw spelt: how many calories per serving?

A 70 g serving (1 Dry portion) has 241 kcal.

Raw spelt: how much protein?

Raw spelt contains 14.6 g of protein per 100 g, 29% of the 50 g reference intake.

Raw spelt: how much fibre?

Raw spelt provides 10.7 g of fibre per 100 g, 43% of the 25 g a day recommended by EFSA.

Raw spelt: how much makes 100 kcal?

100 kcal is about 29 g of this food.

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