Every 100 kcal of spelt brings 4.3 g of protein. On that measure it ranks 14th of the 111 grains in this database and 502nd of all 796 foods on the site. Measured by weight instead, its 5.5 g per 100 g ranks 82nd in its group.
Around 17% of the calories in spelt come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, spelt has 6.5 g of protein for each gram of fat (5.5 g against 0.85 g per 100 g).
Set against muesli, another grain entry in the database, a serving carries about 1.5 g more protein (muesli has 9.2 g per 1 cup).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 194 g, and it covers about 21% of the 50 g FDA Daily Value for protein.
An ancient wheat species; it contains gluten.
Serving sizes
Protein in common portions of spelt
Protein and calories in Spelt for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
5.5 g
127 kcal
1 cup cooked (serving used here)
194 g
10.7 g
246 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
5.5 g. The 1 cup cooked serving used on this page weighs 194 g and so carries 10.7 g.
How much protein do you get per 100 calories of spelt?
4.3 g. That figure divides its 5.5 g of protein per 100 g by its 127 kcal per 100 g, so it does not depend on serving size.
Is the protein in spelt complete?
No. On its own, the protein in spelt is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of spelt?
About 21%. One 1 cup cooked serving has 10.7 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #169746 (Spelt, cooked), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.