Spelt

Q: How many calories in cup of spelt?

About 246 calories, with roughly 10.7g of protein. cup weighs about 194g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

127

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 6.8 oz

Calories

246

Protein

10.7g

Carbs

51.3g

Fat

1.6g

Protein 16% Carbs 78% Fat 6%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Spelt: 127 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 127 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry spelt becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber3.9 g14%

Cholesterol0 mg0%

Sodium5 mg0%

Potassium143 mg3%

Calcium10 mg1%

Iron1.67 mg9%

Magnesium49 mg12%

Zinc1.25 mg11%

Vitamin C0 mg0%

Vitamin E0.26 mg2%

Vitamin A0 mcg0%

Vitamin B60.08 mg5%

Vitamin B120 mcg0%

Folate13 mcg3%

Niacin2.57 mg16%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Pasta

Almost identical calories.

Cal126 Protein2.6 g Fat0.7 g

White Rice

Almost identical calories.

Cal130 Protein2.7 g Fat0.3 g

White Rice

Almost identical calories · -3g protein.

Cal130 Protein2.4 g Fat0.2 g

Common questions

The stuff people actually ask.

How many calories in cup of spelt?

About 246 calories, with roughly 10.7g of protein. cup weighs about 194g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry spelt is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is spelt actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →