Know what’s on your plate
Durum wheat
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 339 kcal —
- Protein 14 g 27%
- Carbohydrate 71 g 26%
- Fat 2.5 g 3%
- Saturated fat 0.5 g 2%
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.42 mg 35%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 6.7 mg 42%
- Pantothenic acid (B5) 0.94 mg 19%
- Vitamin B6 0.42 mg 25%
- Folate (B9) 43 µg 11%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 34 mg 3%
- Iron 3.5 mg 20%
- Magnesium 144 mg 34%
- Phosphorus 508 mg 41%
- Potassium 431 mg 9%
- Zinc 4.2 mg 38%
- Copper 0.55 mg 61%
- Manganese 3 mg 131%
- Selenium 89.4 µg 163%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 339 | 14 g | 71 g | 2.5 g |
| 1 × cup | 192 g | 651 | 26 g | 137 g | 4.7 g |
| 2 × cup | 384 g | 1302 | 53 g | 273 g | 9.5 g |
| ½ × cup | 96 g | 325 | 13 g | 68 g | 2.4 g |
| 3 × cup | 576 g | 1953 | 79 g | 410 g | 14 g |
| 4 × cup | 768 g | 2604 | 105 g | 546 g | 19 g |
Similar foods
- Durum wheat grain332 kcal / 100 g
- Durum wheat semolina347 kcal / 100 g
- Durum wheat floursemola346 kcal / 100 g
- Wholewheat durum wheatraw342 kcal / 100 g
- Durum wheat flour pastaraw341 kcal / 100 g
- Hard white wheat342 kcal / 100 g
- Hard red spring wheat329 kcal / 100 g
- Durum wheat whole grainraw346 kcal / 100 g
- Durum wheat wholemeal flour346 kcal / 100 g
Questions about Durum wheat
What is durum wheat, and is it the same as semolina?
Durum wheat is a hard wheat used for pasta and some breads. Semolina is the coarse flour milled from it, so they are related but not the same form.
How do you cook whole durum wheat grains?
Rinse the grains, then simmer them in plenty of water until tender, usually about 45–60 minutes; soak them overnight first to shorten the cooking time. Drain well and use them in salads, soups or pilafs.
What is the difference between durum wheat and ordinary wheat flour?
Durum wheat is especially hard and is often milled into semolina for pasta, while common bread wheat flour is usually softer and better suited to loaves. Durum’s yellow pigments also give pasta its characteristic golden colour.
Can you use durum wheat semolina instead of plain flour?
Not as a direct swap in most cakes or sauces: semolina is coarser and absorbs liquid differently. It works well for fresh pasta, and a little sprinkled on a baking tray helps keep bread or pizza dough from sticking.
What dishes are made with durum wheat?
It is best known as the wheat used for many dried pastas, including spaghetti and penne. Coarse durum semolina is also used for couscous and dishes such as semolina porridge.
How should you store durum wheat?
Keep whole grains, semolina and flour in an airtight container in a cool, dry cupboard, away from strong-smelling foods. Whole grains keep their quality longer than flour; refrigerate or freeze flour if you need to store it for longer.
Does durum wheat contain gluten?
Yes. Durum wheat contains gluten, so it is not suitable for people who need to avoid gluten; cooking it does not remove the gluten.
Is durum wheat a good source of protein?
A 100 g portion contains 14 g of protein. It also provides 144 mg of magnesium and 89.4 µg of selenium.
Source: USDA FoodData Central 169721 · per 100 g · carbohydrate per EU label, fibre excluded
