Grains And Cereals • Deep Nutrition Analytics
Wheat, durum
Wheat, durum is a grains and cereals providing 339 kcal per 100g serving, primarily fueled by carbohydrates (71.1g) for accessible carbohydrate energy. Standing out in micronutrient concentration, it provides 163% of your daily value for Selenium (89.4 µg) in a standard 100g portion. Despite a higher energy concentration (3.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 13.7 g
- Carbohydrates
- 71.1 g
- Fat
- 2.5 g
Carbohydrate Quality & Sustained Energy
Wheat, durum delivers 71.1g of carbohydrates, yielding 71.1g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1420 kJ |
| Protein | 13.7 g |
| Total lipid (fat) | 2.5 g |
| Carbohydrate, by difference | 71.1 g |
| Energy | 339 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 89.4 µg |
| Manganese | 3 mg |
| Copper | 0.6 mg |
| Phosphorus | 508 mg |
| Zinc | 4.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.4 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 3.5 mg |
| Magnesium, Mg | 144 mg |
| Phosphorus, P | 508 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.6 mg |
| Manganese, Mn | 3 mg |
| Calcium, Ca | 34 mg |
| Potassium, K | 431 mg |
| Zinc, Zn | 4.2 mg |
| Selenium, Se | 89.4 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 43 µg |
| Ash | 1.8 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 43 µg |
| Folate, food | 43 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.4 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.7 g |
| Tyrosine | 0.4 g |
| Alanine | 0.4 g |
| Glutamic acid | 4.7 g |
| Glycine | 0.5 g |
| Proline | 1.5 g |
| Fatty acids, total saturated | 0.5 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Water | 10.9 g |
| Niacin | 6.7 mg |
| Pantothenic acid | 0.9 mg |
| Isoleucine | 0.5 g |
| Leucine | 0.9 g |
| Lysine | 0.3 g |
| Cystine | 0.3 g |
| Valine | 0.6 g |
| Arginine | 0.5 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.6 g |
| Serine | 0.7 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.3 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0.3 g |
| Fatty acids, total polyunsaturated | 1 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 144 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Serving calculator
Common serving sizes
- cup192 g
Compare Wheat, durum with Category Peers
Triticale vs Wheat, durum
Compared to Triticale, Wheat, durum has 5% more protein and 1% higher calories per 100g.
Noodles, japanese, soba, dry vs Wheat, durum
Compared to Noodles, japanese, soba, dry, Wheat, durum has 5% less protein and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Wheat, durum?
A standard 100-gram serving of Wheat, durum contains 339 calories (1418 kJ), alongside 13.7g of protein, 71.1g of carbohydrates, and 2.5g of fat.
In common serving sizes:- 192g (cup): ~651 kcal
Is Wheat, durum suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 71.1g of net carbs per 100g (71.1g total carbs minus -g fiber), consuming Wheat, durum will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Wheat, durum?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Wheat, durum are:
- Selenium: 89.4 µg (163% of your daily value)
- Manganese: 3.01 mg (131% of your daily value)
- Copper: 0.553 mg (61% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169721).