Protein content
A 1 cup cooked serving of spelt contains 10.7 g of protein - a good source of protein, about 21% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup cooked (194 g) |
|---|---|
| Protein per serving | 10.7 g |
| Protein per 100 g | 5.5 g |
| Calories per serving | 246 kcal |
| Protein density | 17% of calories |
| Share of 50 g Daily Value | 21% |
| Protein quality | Incomplete protein |
| Category | Grains |
| Food type | Whole food |
| USDA record | FoodData Central #169746 |
A typical 1 cup cooked serving of spelt contains 10.7 grams of protein (5.5 g per 100 g), which makes it a good source of protein. That covers roughly 21% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 17% of the calories in spelt come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 111 grains in the database, spelt ranks 6th by protein per serving, and 304th out of all 796 foods on the site. Set against muesli, another grain entry in the database, a serving carries about 1.5 g more protein (muesli has 9.2 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving above is measured by volume at 194 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
An ancient wheat species; it contains gluten.
Source: USDA FoodData Central #169746 - "Spelt, cooked" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Spelt has 5.5 g of protein per 100 g. A typical 1 cup cooked serving (194 g) provides 10.7 g.
No. Spelt is an incomplete protein on its own; pairing it with other protein sources across the day covers the full range of essential amino acids.
A 1 cup cooked serving of spelt contains 10.7 g of protein, about 21% of the 50 g reference Daily Value.
Spelt is a good source of protein, and about 17% of its calories come from protein, which makes it more of an energy food than a protein food. Set against muesli, another grain entry in the database, a serving carries about 1.5 g more protein (muesli has 9.2 g per 1 cup).
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