Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026

Cratox team note

Durum wheat contains 13.7g of protein and 71.1g of carbohydrates per 100g, making it a solid choice for energy and muscle repair. Consider using it in pasta dishes or as a base for grain salads to enhance your meal's nutritional profile.

wheat durum
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Wheat, durum

🔥 339 Calories
💪 13.7g Protein
⚡ 71.1g Carbohydrates
🥑 2.5g Fat

Wheat, durum provides 339 kcal per 100 g, with 13.7 g of protein, 71.1 g of carbohydrates and 2.5 g of fat. 1 cup of Wheat, durum (192 g) provides about 651 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Wheat, durum
Energy density
Dense
339 kcal per 100g
Macro energy profile
Carb-led
15% Protein · 79% Carbohydrates · 6% Fat
Glycemic profile
Low GI
GI 45 · GL 23
Notable signals
Very high in vitamin B3Very high in phosphorusHigh in proteinHigh in vitamin B1High in vitamin B6

Nutritional Information

339
kcal/100g
Protein
13.7g
Carbohydrates
71.1g
Fat
2.5g
Glycemic Index:
45

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories339 kcal
Protein13.7 g
Carbohydrates71.1 g
Fat2.5 g
Sodium2 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup192 g651 kcal
100 g100 g339 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
339 kcal
Protein
13.7 g
Carbohydrates
71.1 g
Fat
2.5 g
Sodium
2 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Wheat, durum

Wheat, durum, is a variety of wheat primarily grown in the Mediterranean region and North America, known for its hard texture and high gluten content. It is the main ingredient in pasta and semolina, making it a staple in many cuisines around the world. Durum wheat is distinctive for its yellow endosperm, which is rich in carotenoids, contributing to its nutritional profile and culinary uses. Nutritionally, durum wheat is an excellent source of carbohydrates, providing energy for daily activities. With approximately 13.70g of protein per 100g, it supports muscle health and repair. It is also a good source of dietary fiber, which aids in digestion, and contains essential vitamins and minerals, including iron and B vitamins. Its versatility allows it to be used in a variety of dishes, from pasta and bread to pancakes and couscous, making it a valuable addition to a balanced diet.

Health Benefits

Supports muscle growth and repair due to high protein content.
Provides sustained energy from complex carbohydrates.
Rich in fiber, promoting digestive health and regularity.
Contains iron, which is crucial for oxygen transport in the body.
Low in fat, making it a heart-healthy choice.
High in B vitamins, supporting energy metabolism.
May help with weight management due to its filling nature.
Rich in antioxidants, potentially reducing inflammation.
Supports cardiovascular health due to low sodium content.
Versatile in cooking, allowing for a wide range of healthy recipes.

Recommended Food Pairings

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Tomato sauce - complements the flavor of durum pasta and adds nutrients.
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Olive oil - enhances flavor and provides healthy fats.
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Vegetables - adds fiber, vitamins, and minerals to meals.
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Cheese - pairs well in pasta dishes, adding protein and calcium.
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Legumes - combined for a complete protein source, enhancing nutritional value.

How to Consume

Serving size
Recommended serving: 150g cooked pasta.
Frequency
Recommended frequency: 2-3 times per week.
  • •Cook durum pasta al dente for optimal texture and nutrient retention.
  • •Combine with lean proteins and vegetables for a balanced meal.
  • •Use in soups and salads for added nutrition.
  • •Experiment with whole durum flour for baking.
  • •Incorporate into breakfast dishes like pancakes or porridge.

Selection & Storage

How to choose:

  • ✓Select durum wheat products that are whole grain for maximum nutrients.
  • ✓Check for a fresh expiration date on packaging.
  • ✓Choose products with minimal additives or preservatives.
  • ✓Look for certifications such as organic or non-GMO for quality assurance.
Storage
Store in a cool, dry place in an airtight container to prevent moisture.
Shelf life
Shelf life of 6-12 months in a sealed bag, 1-2 years when frozen.

Warnings & Contraindications

  • ⚠️Individuals with gluten intolerance or celiac disease should avoid durum wheat.
  • ⚠️Those with wheat allergies must also avoid this product.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber.
  • ⚠️Overcooking may diminish nutritional value and texture.

Frequently Asked Questions

How many calories does Wheat, durum have?

Wheat, durum contains approximately 339 calories per 100 grams, primarily from carbohydrates, making it a substantial energy source.

Is Wheat, durum healthy?

Yes, Wheat, durum is considered healthy due to its high protein content, fiber, and essential nutrients, which support overall health and well-being.

How should Wheat, durum be stored?

Wheat, durum should be stored in a cool, dry place in an airtight container to prevent moisture and extend shelf life. Refrigeration or freezing can further prolong freshness.

What are the benefits of eating Wheat, durum?

Eating Wheat, durum can provide numerous benefits including supporting muscle growth, promoting digestive health, and supplying essential vitamins and minerals necessary for bodily functions.

How much Wheat, durum can I eat per day?

A typical serving of Wheat, durum is around 150 grams cooked, which can be consumed 2-3 times a week as part of a balanced diet.

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