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Spelt flakes Calories
Whole grain, good source of fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Spelt flakes (45 g) has 152 calories. That works out to 338 calories per 100 g. It contains 30.5 g of carbs, 6.6 g of protein, 1.1 g of fat and 4.8 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Spelt flakes Nutrition Facts
Selected: 1 cup (medium) · 45 g
152
KCAL / 45G
Carbs
30.5g
· 11% DV
Protein
6.6g
· 13% DV
Fat
1.1g
· 1% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 17% · Fat 6%
Spelt flakes nutrition facts table · 1 cup (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.18 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 30.5 g | 11% |
| Fiber | 4.8 g | 17% |
| Protein | 6.6 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Spelt flakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 45 g | 152 kcal |
| 1 tablespoon (shredded) | 5 g | 17 kcal |
| 2 tablespoon (grated) | 10 g | 34 kcal |
| 1 cup (small) | 30 g | 101 kcal |
| 1 serving (small) | 40 g | 135 kcal |
| 1 serving (medium) | 50 g | 169 kcal |
| 1 cup (large) | 60 g | 203 kcal |
| 1 serving (large) | 75 g | 254 kcal |
| 100 g | 100 g | 338 kcal |
Calculated from 338 calories per 100 g.
Frequently Asked Questions About Spelt flakes
How do you eat spelt flakes?
You can eat spelt flakes as a breakfast cereal with milk, yogurt, or a plant-based drink, or cook them into porridge. Add fruit, nuts, or spices for flavor, or mix the flakes into baking recipes.
How do you cook spelt flakes?
Cook spelt flakes in a saucepan with water or milk, stirring until they soften and reach the texture you want. Add more liquid for a looser porridge, or less for a thicker result; they also work in savory dishes.
Can you use spelt flakes instead of oats?
Yes, spelt flakes can replace oats in many porridges, granolas, and baked recipes. They have a wheat-like flavor and may give a different texture, so the finished dish may not be identical to one made with oats.
Are spelt flakes the same as wheat flakes?
No, spelt flakes are made from spelt, an ancient type of wheat, while wheat flakes can come from other wheat varieties. They are related grains, but the names do not mean the flakes are interchangeable in every recipe.
Can you eat spelt flakes without cooking them?
Yes, spelt flakes can generally be eaten without cooking. Stir them into yogurt or milk and let them soften, or add them to a smoothie; soaking improves their texture compared with eating them dry.
Can you soak spelt flakes overnight?
Yes, soak spelt flakes overnight in milk, yogurt, or a plant-based drink in the refrigerator. They absorb liquid and soften, making them convenient for a chilled breakfast; add fruit or nuts just before serving.
Can spelt flakes be used in baking?
Yes, spelt flakes work in bread, muffins, cookies, and granola bars. You can mix them into dough for added texture or grind them into a coarser meal, though they will not behave exactly like fine flour.
How should you store spelt flakes after opening?
Store spelt flakes in an airtight container in a cool, dry place away from direct sunlight. Keeping moisture out helps preserve their texture and quality; avoid storing them near heat or strong-smelling foods.
Are spelt flakes suitable for overnight oats?
Yes, spelt flakes make a useful alternative base for overnight oats. Combine them with milk or yogurt and refrigerate until softened; the result has a more wheat-like flavor and a different texture from a traditional oat version.
Do spelt flakes cause bloating?
They can cause bloating in some people, particularly if they are not used to eating fiber-rich grains. Try a smaller serving and drink enough fluids; anyone with persistent or severe symptoms should seek personalized medical advice.
Spelt flakes Vitamins & Minerals
Vitamins
B3
3.06mg · 19% DV
B1
0.14mg · 12% DV
B5
0.5mg · 10% DV
Biotin
2.7µg · 9% DV
Minerals
Manganese
1.22mg · 53% DV
Phosphorus
180mg · 26% DV
Copper
0.16mg · 18% DV
Magnesium
61mg · 15% DV
Potassium ⭐
175mg · 5% DV
Sodium
3.6mg · 0% DV
Spelt flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spelt flakes
To burn the 152 calories in 1 cup (medium) (45 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Spelt flakes?
Spelt flakes are made by flattening spelt grains into thin pieces. They have a gently nutty flavour and a substantial bite, though they soften into a creamy porridge when cooked. They’re commonly eaten at breakfast as hot cereal, stirred into muesli or granola, or soaked overnight with milk or yoghurt. Fresh or dried fruit, nuts and seeds make easy additions.
As a whole-grain cereal, spelt flakes provide plenty of fibre as well as protein; a 100 g serving contains 10.7 g of fibre. For a softer, lighter bowl, cook them with extra water or milk and top with fruit rather than adding much sugar.
How Nutritious Is Spelt flakes?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Spelt flakes Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Spelt flakes Contain Allergens?
Contains these allergens:
Which Diets Is Spelt flakes Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Spelt flakes Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 10.8:1
Above the ideal 4:1 (10.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.