Wheat, durum
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.4 MG | 35% | |
| Riboflavin | 0.1 MG | 9% | |
| Niacin | 6.7 MG | 42% | |
| Pantothenic acid | 0.9 MG | 19% | |
| Vitamin B-6 | 0.4 MG | 25% | |
| Folate, total | 43 UG | 11% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 34 MG | 3% | |
| Iron, Fe | 3.5 MG | 20% | |
| Magnesium, Mg | 144 MG | 34% | |
| Phosphorus, P | 508 MG | 41% | |
| Potassium, K | 431 MG | 9% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 4.2 MG | 38% | |
| Copper, Cu | 0.6 MG | 61% | |
| Manganese, Mn | 3.0 MG | 131% | |
| Selenium, Se | 89.4 UG | 163% |
Nutrition Highlights
- Good source of protein with 13.7g per 100g.
- Very low in fat (2.5g per 100g).
- Good source of Iron, Fe (20% DV).
- Good source of Magnesium, Mg (34% DV).
- Good source of Phosphorus, P (41% DV).
- Good source of Zinc, Zn (38% DV).
About Wheat, durum
Durum is a hard wheat variety prized for its high protein content and dense texture, making it ideal for creating pasta, couscous, and certain Mediterranean breads. With 13.7 grams of protein per 100 grams, it provides a solid plant-based protein source, though it lacks fiber, which means it digests more quickly than whole wheat alternatives. Its carbohydrate content is substantial at 71.1 grams, offering readily available energy, while the minimal fat content keeps it a lean grain option. The protein in durum is particularly rich in gluten, which gives pasta its characteristic chew and helps it hold shape during cooking.
In the kitchen, durum is most commonly milled into semolina flour, which is the gold standard for authentic pasta production due to its ability to create firm, non-sticky noodles. It's also used in Middle Eastern and North African cuisines for dishes like bulgur and certain flatbreads. Because it's a refined wheat product without the bran and germ, it lacks the fiber and micronutrients found in whole grains, so pairing it with vegetables, legumes, or healthy fats can help create a more balanced meal. Its versatility and neutral flavor make it a staple in many traditional diets, though those with gluten sensitivities should avoid it.
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