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Spelt Pasta Calories
Pasta made from spelt wheat, high in fiber and protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Spelt Pasta (70 g) has 245 calories. That works out to 350 calories per 100 g. It contains 47.6 g of carbs, 9.1 g of protein, 1.8 g of fat and 5.3 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Spelt Pasta Nutrition Facts
Selected: 1 cup (medium) · 70 g
245
KCAL / 70G
Carbs
47.6g
· 17% DV
Protein
9.1g
· 18% DV
Fat
1.8g
· 2% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Spelt Pasta nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 245 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 47.6 g | 17% |
| Fiber | 5.3 g | 19% |
| Protein | 9.1 g | 18% |
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 Pasta?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 245 kcal |
| 1 piece (small) | 50 g | 175 kcal |
| 1 serving (small) | 60 g | 210 kcal |
| 100 g | 100 g | 350 kcal |
| 1 piece (large) | 100 g | 350 kcal |
| 1 cup (large) | 120 g | 420 kcal |
| 2 serving (medium) | 120 g | 420 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Spelt Pasta
What is spelt pasta made from?
Spelt pasta is made primarily from flour milled from spelt, an ancient variety of wheat, and water; some versions may include other ingredients. The flour may be whole-grain or refined, so the product is not automatically whole-grain.
Is spelt pasta healthier than regular pasta?
It can be a more fiber- and protein-rich choice, especially when made with whole-grain spelt flour. The difference from regular pasta depends on the flour used, so spelt pasta is not automatically more nutritious than every wheat pasta.
What does spelt pasta taste like?
Spelt pasta has a mildly nutty, wheat-like flavor that is often more pronounced than the taste of conventional pasta. Whole-grain versions tend to have a stronger flavor and a firmer, more textured bite.
How do you cook spelt pasta?
Cook spelt pasta in a pot of boiling water and follow the timing on its package, since shapes and products vary. Start tasting it before the suggested time is up; overcooking can make it soft and less firm.
What sauces go well with spelt pasta?
Tomato, pesto, and mushroom sauces all pair well with spelt pasta. Its slightly nutty flavor also works with roasted vegetables and olive oil; a very strong sauce can cover up the pasta’s own taste.
Is spelt pasta always whole-grain?
No, spelt pasta is not always whole-grain. It can be made with refined or whole-grain spelt flour, so look for whole-grain spelt flour in the ingredients if you want the whole-grain version.
How is spelt pasta made?
Spelt pasta is a processed food: spelt wheat is milled into flour, mixed with water to form dough, shaped, and usually dried. Processing into pasta does not by itself mean that a product is ultra-processed.
Can you substitute spelt pasta for regular pasta in recipes?
Yes, you can usually substitute spelt pasta for regular pasta in the same dishes. Its flavor is more noticeable, and cooking times can differ by shape and brand, so use the package directions rather than assuming the usual timing.
Can spelt pasta be used in pasta salad?
Yes, spelt pasta works well in pasta salad. Cook it until just tender, drain it, and let it cool before adding vegetables and dressing; taking it off the heat while it is still firm helps it hold its shape.
Is spelt pasta good for weight loss?
Spelt pasta can fit into a weight-loss meal, and its fiber may help make a meal more filling. The portion and what you serve with it matter too; vegetables and a protein-rich topping can make a more satisfying plate.
Spelt Pasta Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B5
0.35mg · 7% DV
B3
1.05mg · 7% DV
Folate
21µg · 5% DV
Minerals
Manganese
0.84mg · 37% DV
Copper
0.21mg · 23% DV
Phosphorus
126mg · 18% DV
Zinc
1.54mg · 14% DV
Potassium ⭐
154mg · 5% DV
Sodium
3.5mg · 0% DV
Spelt Pasta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spelt Pasta
To burn the 245 calories in 1 cup (medium) (70 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 Pasta?
Spelt Pasta is made from spelt, an older type of wheat, milled into flour and shaped much like other pasta. It is cooked in boiling water and works in familiar pasta dishes, from simple weeknight meals to salads.
Its flavour is gently nutty, and the texture can be pleasantly firm when cooked al dente. Across Europe and elsewhere, it is often served with tomato, olive-oil or vegetable-based sauces; it also holds up well in a packed lunch. Spelt Pasta provides fibre and protein alongside its carbohydrate, making it a satisfying grain-based choice. Pair it with vegetables and a lighter sauce for a balanced meal.
How Nutritious Is Spelt Pasta?
Nutrient density
Medium
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 Pasta Processed?
NOVA 3
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 Pasta Contain Allergens?
Contains these allergens:
Which Diets Is Spelt Pasta 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 Pasta Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.21g
POLYUNSATURATED
0.56g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.