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Spelt flakes (raw) Calories
High in fiber and protein, contains B vitamins and minerals.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Spelt flakes (raw) (40 g) has 136 calories. That works out to 340 calories per 100 g. It contains 26 g of carbs, 5.4 g of protein, 1.1 g of fat and 4.3 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Spelt flakes (raw) Nutrition Facts
Selected: 1 cup (medium) · 40 g
136
KCAL / 40G
Carbs
26g
· 9% DV
Protein
5.4g
· 11% DV
Fat
1.1g
· 1% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 16% · Fat 7%
Spelt flakes (raw) nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 4.3 g | 15% |
| Protein | 5.4 g | 11% |
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 (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 136 kcal |
| 1 tablespoon (extra small) | 5 g | 17 kcal |
| 2 tablespoon (small) | 10 g | 34 kcal |
| 3 tablespoon (medium) | 15 g | 51 kcal |
| ½ cup (small) | 20 g | 68 kcal |
| 1 serving (medium) | 50 g | 170 kcal |
| 1 cup (large) | 60 g | 204 kcal |
| 100 g | 100 g | 340 kcal |
| 1 pack (large) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Spelt flakes (raw)
How do you eat raw spelt flakes?
Eat raw spelt flakes straight from the pack mixed into milk, yogurt, or kefir, or sprinkle them over fruit. They soften as they absorb liquid, so letting the mixture stand briefly gives a less crunchy breakfast.
Do raw spelt flakes need to be cooked?
No, raw spelt flakes do not need cooking before eating. You can use them as they are, or heat them with milk or water if you prefer a warm, softer cereal.
Are raw spelt flakes the same as oats?
No, raw spelt flakes are flattened spelt wheat, while oats come from a different grain. They can be used in similar breakfasts, but spelt has a wheat-like, mildly nutty flavor and a different texture.
Can you make overnight cereal with raw spelt flakes?
Yes, raw spelt flakes work in overnight cereal. Stir them into milk or yogurt, cover, and refrigerate until softened; add fresh fruit shortly before serving if you want it to keep its texture.
Can raw spelt flakes replace rolled oats in recipes?
Yes, raw spelt flakes can replace rolled oats in many muesli, crumble, and baking recipes. Their size and absorbency may differ, so check the mixture’s texture and add a little more liquid if it seems dry.
What do raw spelt flakes taste like?
Raw spelt flakes taste mildly nutty and wheat-like, with a pleasantly chewy texture when eaten dry. Soaking softens their bite and makes the grain flavor less pronounced.
How should you store raw spelt flakes after opening?
Store raw spelt flakes in an airtight container in a cool, dry cupboard. Keep moisture and strong-smelling foods away; if the flakes develop an unusual smell or show signs of dampness, discard them.
Can raw spelt flakes be used in homemade granola?
Yes, raw spelt flakes can go into homemade granola. Mix them with nuts, seeds, and a coating such as oil and syrup, then bake until crisp, stirring as needed so the flakes brown evenly.
Can you grind raw spelt flakes into flour?
Yes, you can grind raw spelt flakes into a coarse meal, but it will not behave exactly like spelt flour. It is useful for adding grainy texture to pancakes or baking, rather than as a one-for-one flour replacement.
Are raw spelt flakes suitable for a warm breakfast bowl?
Yes, raw spelt flakes make a warm breakfast bowl when simmered with milk or water. Stir while heating until they soften, then finish with toppings such as fruit, cinnamon, or nuts.
Spelt flakes (raw) Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B5
0.28mg · 6% DV
B6
0.08mg · 5% DV
Folate
18µg · 5% DV
Minerals
Manganese
1.28mg · 56% DV
Phosphorus
160mg · 23% DV
Copper
0.2mg · 22% DV
Magnesium
54mg · 13% DV
Potassium ⭐
155mg · 5% DV
Sodium
3.2mg · 0% DV
Spelt flakes (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spelt flakes (raw)
To burn the 136 calories in 1 cup (medium) (40 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 (raw)?
Spelt flakes (raw) are made by flattening the kernels of spelt, an ancient form of wheat long grown in Europe. They are uncooked flakes, ready to eat as they are or to soften in liquid, and can also be cooked into porridge.
Their flavour is mildly nutty and their dry crunch gives way to a softer texture when soaked in milk, yoghurt or a plant-based drink. Across Europe and elsewhere, they’re often served at breakfast with fruit, nuts or seeds; you can also stir them into yoghurt or use them in homemade cereal mixes. They provide fibre and protein, with 10.7 g of fibre per 100 g. For a lighter bowl, pair a modest portion with fresh fruit and unsweetened yoghurt rather than adding much sugar.
How Nutritious Is Spelt flakes (raw)?
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 (raw) 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 (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Spelt flakes (raw) 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 (raw) Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.