Spelt has 338 kcal and 14.6 g protein per 100 g cooked. With 10.7 g fiber, spelt provides a meaningful caloric discount: fiber yields roughly 2 kcal/g instead of 4. Spelt is an ancient wheat variety – it DOES contain gluten, despite common misconceptions. Higher whole grain intake is linked to reduced mortality (Reynolds et al., Lancet 2019).
How should I track Spelt, uncooked?
Spelt, uncooked is high in fiber. The key to tracking Spelt, uncooked is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.