Grains & cereals
How much fiber is in spelt (cooked)?
7.6 g
of fiber in 1 cup of spelt (cooked) (194 g). That is an excellent amount: 20% of a man’s daily target (38 g) and 30% of a woman’s (25 g).
How it compares
Spelt, cooked ranks #4 of 49 grains & cereals and #34 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| All-Bran cereal | 1/2 cup (31 g) | 9.1 g |
| Kashi GoLean | 1 cup (52 g) | 9 g |
| Bulgur, cooked | 1 cup (182 g) | 8.2 g |
| Spelt, cooked | 1 cup (194 g) | 7.6 g |
| Kamut, cooked | 1 cup (172 g) | 7.4 g |
| Teff, cooked | 1 cup (252 g) | 7.1 g |
| Raisin bran | 1 cup (59 g) | 6.7 g |
Getting to your daily target
You would need about 3.3 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in spelt (cooked)?
1 cup of spelt (cooked) (194 g) contains 7.6 g of dietary fiber, according to USDA data. 100 g contains 3.9 g.
Is spelt high in fiber?
High in fiber. One serving gives 27% of the 28 g Daily Value used on US food labels. It ranks #4 of 49 grains & cereals in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 20141: “Spelt, cooked”. Fiber, total dietary: 3.9 g per 100 g. Serving weight 194 g. How we calculate.