Hard Wheat · Triticum durum
Wheat, durum
Nutrition facts per 100 g · edible portion
Cereals And Cereal ProductsDietary labels are inferred automatically from Wheat, durum's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 37/100
How many beneficial nutrients Wheat, durum delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Wheat, durum come from — the split across carbs, fat & protein.
79% from carbs
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Carbs 79%71.1 g per serving
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Fat 6%2.5 g per serving
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Protein 15%13.7 g per serving
What Wheat, durum is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 71.1 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 2.5 g | |
| Saturated Fat | 0.5 g | |
| Monounsaturated Fat | 0.3 g | — |
| Polyunsaturated Fat | 1.0 g | — |
| Omega-3 Fatty Acids | 48.0 mg | — |
| Omega-6 Fatty Acids | 930.0 mg | — |
| Myristic Acid | 3.0 mg | — |
| Palmitic Acid | 422.0 mg | — |
| Stearic Acid | 22.0 mg | — |
| Palmitoleic Acid | 9.0 mg | — |
| Oleic Acid | 335.0 mg | — |
| Linoleic Acid | 930.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 13.7 g | |
| Histidine | 322.0 mg | — |
| Isoleucine | 533.0 mg | — |
| Leucine | 934.0 mg | — |
| Lysine | 303.0 mg | — |
| Methionine | 221.0 mg | — |
| Phenylalanine | 681.0 mg | — |
| Threonine | 366.0 mg | — |
| Tryptophan | 176.0 mg | — |
| Valine | 594.0 mg | — |
| Alanine | 427.0 mg | — |
| Arginine | 483.0 mg | — |
| Aspartic Acid | 617.0 mg | — |
| Cystine | 286.0 mg | — |
| Glutamic Acid | 4,743.0 mg | — |
| Glycine | 495.0 mg | — |
| Proline | 1,459.0 mg | — |
| Serine | 667.0 mg | — |
| Tyrosine | 357.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 6.7 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 43.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.9 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 34.0 mg | |
| Iron | 3.5 mg | |
| Magnesium | 144.0 mg | |
| Phosphorus | 508.0 mg | |
| Potassium | 431.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 4.2 mg | |
| Copper | 0.6 mg | |
| Manganese | 3.0 mg | |
| Selenium | 89.4 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.8 g | — |
About Wheat, durum
Durum wheat (Triticum durum), also called hard or macaroni wheat, is the hardest of all wheat species, an amber-colored grain grown specifically for pasta. When milled, it yields coarse, golden semolina, the flour that gives spaghetti, macaroni, and other dried pasta their firm bite and their ability to hold a satisfying al dente texture. Beyond pasta, durum and its semolina are the foundation of couscous and many rustic Mediterranean and Middle Eastern breads.
The grain is high in protein and gluten, which gives the dough its strength, along with fiber, B vitamins, and minerals, especially in whole grain forms. Because it contains gluten, durum is not safe for people with celiac disease. Store semolina and durum flour in an airtight container in a cool, dry place, refrigerating whole grain flour to keep its natural oils fresh.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Wheat, durum?
There are 339 calories in 100 g of Wheat, durum, or about 651 calories in 1 cup (192 g).
How much protein is in Wheat, durum?
Wheat, durum contains 13.7 g of protein per 100 g.
How many carbs are in Wheat, durum?
Wheat, durum has 71.1 g of carbohydrates per 100 g.
How much fat is in Wheat, durum?
Wheat, durum provides 2.5 g of total fat per 100 g.
What is Wheat, durum a good source of?
Wheat, durum is an excellent source of Selenium (163% DV), Manganese (131% DV), Copper (61% DV), Niacin (B3) (42% DV), Phosphorus (41% DV) and Zinc (38% DV) and a good source of Pantothenic Acid (B5) and Folate (B9) (per 100 g). Daily Values are based on a 2,000-calorie diet.
