Wheat, durum
FDC 169721cup (192 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 56 · -8 vs Grains & pasta medianDurum wheat scores 56 of 100 on the Nutrient Density Score, a Fair rating that ranks it 40 of 60 in Grains & pasta, below the category's median of 64. It's a strong protein grain by grain standards, at 27% DV, backed by magnesium at 34% DV and iron at 20% DV.
This is the hard wheat milled into semolina for pasta and couscous, prized for its firm bite when cooked. A cup of the dry grain runs a substantial 192 grams at 339 calories per 100 grams, reflecting its density before cooking adds water and volume. Bakers or cooks chasing a higher score in the same category might try corn grain instead.
See how this score is calculated, build a plate around wheat, durum, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 339 kcal | 17% |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.45 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 71 g | 26% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 14 g | 27% |
| Potassium | 431 mg | 9% |
| Calcium | 34 mg | 3% |
| Iron | 3.5 mg | 20% |
| Magnesium | 144 mg | 34% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 651 kcal | 33% |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.87 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.8 mg | 0% |
| Carbohydrate | 137 g | 50% |
| Dietary fiber | - | |
| Sugars | - | |
| Protein | 26 g | 53% |
| Potassium | 828 mg | 18% |
| Calcium | 65 mg | 5% |
| Iron | 6.8 mg | 38% |
| Magnesium | 276 mg | 66% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 169721Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Corn grain, yellowDensity 56 vs 56Wild rice, cookedDensity 57 vs 56Wheat, sproutedDensity 58 vs 56Original analysis by NutriVerdict
In the kitchen and how to use it
Durum wheat is the hard, high-protein wheat variety milled into semolina, the coarse yellow flour used for dried pasta shapes like spaghetti and penne as well as couscous. Its firm gluten structure gives pasta the ability to hold a chewy, springy bite when cooked al dente, which is why Italian dry pasta almost always lists durum semolina as the main ingredient. The grain itself, before milling, can also be cooked whole as a hearty side similar to farro, with a nutty, chewy bite.
Whole durum wheat berries and semolina flour both keep well for months in a sealed container in a cool, dry pantry, away from moisture and pests. At 339 calories and 71.1 g of carbohydrate per 100 g, durum wheat is a calorie-dense grain best portioned as a side or a pasta serving rather than eaten by the handful; it also stands out with 13.7 g of protein and 27% DV protein per 100 g, along with 34% DV magnesium, making it more substantial than many refined pasta flours.
Frequently asked questions about wheat, durum
How many calories are in durum wheat?
Durum wheat has about 339 calories per 100 g, with 71.1 g of carbohydrate.
Is durum wheat a good source of protein?
Yes, it provides 13.7 g of protein per 100 g, which is 27% DV, notably high for a grain.
What is durum wheat used for?
It's milled into semolina flour for dried pasta shapes and couscous, and the whole berries can be cooked as a side grain.