Spelt – RootCauseAI

Spelt, per 100 g: 127 kcal, 5.5 g protein, 26.4 g carbohydrate, 3.9 g fibre, 0.9 g fat. Figures are the USDA reference values for “Spelt, cooked”.

At 100 g it reaches the EU threshold to be called a source of manganese, copper, phosphorus, niacin (b3). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

Source of protein17% of the energy in this food is proteinSource of fibre3.9 g fibre per 100 gLow fat0.8 g fat per 100 gSodium-freeUnder 5 mg sodium per 100 g

Nutritional value per 100 g

Nutrient	Per 100 g	% NRV
Energy and macronutrients
Energy	127 kcal
Protein	5.5 g
Fat	0.85 g
Carbohydrate	26.4 g
of which starch	19.6 g
Fibre	3.9 g
Water	66.6 g
Cholesterol	0 mg
Minerals
Calcium	10 mg	1.25%
Iron	1.67 mg	11.9%
Magnesium	49 mg	13.1%
Phosphorus	150 mg	21.4%
Potassium	143 mg	7.15%
Sodium	5 mg
Zinc	1.25 mg	12.5%
Copper	0.215 mg	21.5%
Manganese	1.09 mg	54.6%
Selenium	4 µg	7.27%
Vitamins
Vitamin A	0 µg
Vitamin E	0.26 mg	2.17%
Vitamin C	0 mg
Thiamine (B1)	0.103 mg	9.36%
Riboflavin (B2)	0.03 mg	2.14%
Niacin (B3)	2.57 mg	16.1%
Vitamin B6	0.08 mg	5.71%
Folate	13 µg	6.5%
Vitamin B12	0 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

High in Manganese54.6% NRV per 100 g

Manganese contributes to normal energy-yielding metabolism
Manganese contributes to the maintenance of normal bones

Source of Copper21.5% NRV per 100 g

Copper contributes to normal energy-yielding metabolism
Copper contributes to the protection of cells from oxidative stress

Source of Phosphorus21.4% NRV per 100 g

Phosphorus contributes to the maintenance of normal bones
Phosphorus contributes to normal energy-yielding metabolism

Source of Niacin (B3)16.1% NRV per 100 g

Niacin contributes to normal energy-yielding metabolism
Niacin contributes to the maintenance of normal skin

Source of protein17.3% of energy from protein

Protein contributes to a growth in muscle mass
Protein contributes to the maintenance of muscle mass

Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Spelt, cooked (FDC ID 169746). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.

This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.