Spelt has a low glycemic index of 55 (typical range 50 to 62). A serving of 1 cup (194 g) has a glycemic load of 24, which is high. Per 100 g it provides 127 calories, 5.5 g protein, 26.4 g carbohydrate (3.9 g fiber, 0 g sugars) and 0.8 g fat.
Serving used for glycemic load: 1 cup (194 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 127 kcal | 246 kcal |
| Protein | 5.5 g | 10.7 g |
| Carbohydrate | 26.4 g | 51.3 g |
| Fiber | 3.9 g | 7.6 g |
| Sugars | 0 g | 0 g |
| Fat | 0.8 g | 1.6 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 5 mg | 10 mg |
| Potassium | 143 mg | 277 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Amaranth | 55 | 22 |
| Corn Flour | 70 | 20 |
| Parboiled Rice | 48 | 19 |
| Cornmeal | 68 | 19 |
| Wild Rice | 57 | 18 |
Spelt has a glycemic index of 55, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (194 g) serving is 24, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of spelt has a glycemic load of 24 (high). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Spelt has 127 calories per 100 g, and about 246 calories in a 1 cup (194 g) serving.
Spelt is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Spelt, cooked” (FDC 169746). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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