According to Oregon State University, spelt is a form of wheat with similar nutritional characteristics to oats. It comes from the Middle East and Europe, and now grows in the Midwest, and you can find it in cereals and breads. The nutrition information here is for a serving size of 1 cup of cooked spelt.
Background Information
A serving of cooked spelt has 246 calories, 10.7 g protein and 51.3 g total carbohydrates, including nearly 40 g starches. It is low in total fat, with 1.6 g per serving, and the grain does not provide cholesterol, since it is a plant-based food and cholesterol is only in animal products. Spelt is a form of wheat, so do not eat it if you have celiac disease and need to avoid gluten-containing products.
Dietary Fiber
Each 1-cup serving of cooked spelt provides 7.5 g dietary fiber, or 30 percent of the daily value for fiber for a healthy adult consuming a 2,000-calorie diet. Dietary fiber comes from the parts of plant foods that your body cannot digest, and health professionals believe it provides important health benefits. The Mayo Clinic states that high-fiber diets may reduce your risk for constipation, help you control your blood sugar levels and reduce levels of "bad" LDL cholesterol in your blood.
Iron and Phosphorus
Spelt has 3.25 mg iron, an essential mineral needes for healthy red blood cells. The 2005 Dietary Guidelines for Americans notes that women of child-bearing age and children are at higher risk for iron-deficiency anemia. The Linus Pauling Institute Micronutrient Information Center states that nearly every cell in your body needs phosphorus, and 1 cup of cooked spelt has 290 mg phosphorus, or nearly 30 percent of the daily value.
Sodium and Potassium
Spelt can be a healthy food if you are trying to control your blood pressure. The 2005 Dietary Guidelines for Americans recommends increasing potassium and decreasing sodium intake to maintain a healthy blood pressure. Spelt is high in potassium with 277 mg, or almost 8 percent of the daily value, and it is nearly free of sodium, with only 10 mg per cup compared to the daily value of 2,400 mg.
References
- U.S. Department of Agriculture: Agricultural Research Service: Cereal Grains And Pasta
- United States Department of Health And Human Services: Dietary Guidelines for Americans, 2005
- Mayo Clinic: Percent Daily Value: What Does It Mean?
- Oregon State University: Spelt
- Linus Pauling Institute Micronutrient Information Center: Phosphorus
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