Durum wheat nutrition facts
Per 1 cup · 192 g
of a 2,000 cal day
- Protein26g15% of calories
- Carbs137g79% of calories
- Fat4.7g6% of calories
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Durum wheat (1 cup, 192 g) has 651 calories, with 26 g of protein, 137 g of carbohydrates and 4.7 g of fat. Most of its energy comes from carbs (79% of calories). It is high in protein (53% DV), thiamine (67% DV) and niacin (81% DV).
High in
20%+ of the daily value
- Protein53%
- Thiamine67%
- Niacin81%
- Vitamin B662%
- Folate (B9)21%
- Pantothenic acid36%
Good source of
10–19% of the daily value
- Riboflavin (B2)18%
- Potassium18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (192 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 1 mg | 67% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 13 mg | 81% |
| Vitamin B6 | 1 mg | 62% |
| Folate (B9) | 83 μg | 21% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 65 mg | 7% |
| Iron | 7 mg | 84% |
| Potassium | 828 mg | 18% |
| Magnesium | 276 mg | 66% |
| Phosphorus | 975 mg | 139% |
| Zinc | 8 mg | 73% |
| Copper | 1 mg | 118% |
| Manganese | 6 mg | 251% |
| Selenium | 172 μg | 312% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Cystine | 1 g | — |
| Glutamic acid | 9 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lysine | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 3 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 651 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 124minWalking (3.5 mph)
- 78minCycling (moderate)
- 54minRunning (6 mph)
- 92minSwimming laps
Common questions
How many calories are in Durum wheat?
One serving of Durum wheat (1 cup) has 651 calories, which works out to 339 calories per 100 g. That is about 33% of a 2,000-calorie day.
Is Durum wheat high in protein?
It provides a solid 26 g of protein per serving (53% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Durum wheat keto-friendly?
It is hard to fit into a strict keto diet. One serving has 137 g of net carbs and 79% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Durum wheat?
3.8 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
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