Durum wheat
Categories
| Macros | per 100 g |
|---|---|
| Calories | 343 kcal |
| Protein | 12.1 g |
| Fat | 2.2 g |
| Carbs | 71.1 g |
Durum wheat is a hard variety of wheat, typically sold as whole raw grain or milled into semolina flour, and it forms the backbone of pasta, couscous and many traditional breads across Mediterranean and Middle Eastern cuisines. Per 100 g, raw durum wheat provides 343 kcal, 12.1 g of protein, 2.2 g of fat, 71.1 g of carbohydrates and 6.3 g of dietary fibre, with only 1 g coming from sugars. It is a notable source of potassium (408 mg), phosphorus (321 mg) and magnesium (114 mg) per 100 g, and also contributes 46.7 mcg of folate and 30 mcg of vitamin K. Durum wheat is suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in durum wheat?
Raw durum wheat contains 343 kcal per 100 g, making it a calorie-dense grain in its uncooked form. A typical dry serving of semolina pasta (around 80 g) would carry roughly 274 kcal before cooking.
How much protein is in durum wheat?
Durum wheat provides 12.1 g of protein per 100 g, which is relatively high among common grains. This protein content, particularly its gluten-forming proteins, is also what gives durum-based pasta its firm texture when cooked.
How much magnesium is in durum wheat?
Durum wheat contains 114 mg of magnesium per 100 g, along with 408 mg of potassium and 321 mg of phosphorus, making it a mineral-rich grain overall. These values reflect the raw grain; milling into refined flour reduces mineral content.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 343 kcal |
| Protein | 12.1 g |
| Fat | 2.2 g |
| Carbs | 71.1 g |
| Sugars | 1.0 g |
| Fiber | 6.3 g |
| Starch | 30.2 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.37 g |
| Monounsaturated | 0.29 g |
| Polyunsaturated | 0.95 g |
| Omega-3 | 0.034 g |
| Omega-6 | 0.52 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 30.2 mg |
| Iron | 3.5 mg |
| Magnesium | 114 mg |
| Phosphorus | 321 mg |
| Potassium | 408 mg |
| Sodium | 2.0 mg |
| Zinc | 3.5 mg |
| Copper | 0.44 mg |
| Manganese | 3.0 mg |
| Selenium | 5.0 mcg |
| Iodine | 0.30 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.31 mg |
| Vitamin K | 30.0 mcg |
| Thiamin (B1) | 0.38 mg |
| Riboflavin (B2) | 0.12 mg |
| Niacin (B3) | 3.5 mg |
| Pantothenic acid (B5) | 0.82 mg |
| Vitamin B6 | 0.14 mg |
| Folate (B9) | 46.7 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 10.4 mg |
