Grains and pasta

Wheat, durum

Per 100 g

Calories: 339 kcal
Protein: 14 g
Fat: 2.5 g

Low fat 6% of its calories come from fat. Our scale

All nutrients

Per 100 g of wheat, durum. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	71 g	26%
Protein	14 g	27%
Fat	2.5 g	3%
Water	11 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.32 g
Isoleucine	0.53 g
Leucine	0.93 g
Lysine	0.3 g
Methionine	0.22 g
Phenylalanine	0.68 g
Threonine	0.37 g
Tryptophan	0.18 g
Valine	0.59 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.45 g	2%
Monounsaturated fat	0.34 g
Polyunsaturated fat	0.98 g
Omega 3	0.05 g
Omega 6	0.93 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%
Thiamin (B1)	0.42 mg	35%
Riboflavin (B2)	0.12 mg	9%
Niacin (B3)	6.7 mg	42%
Pantothenic acid (B5)	0.94 mg	19%
Vitamin B6	0.42 mg	25%
Folate (DFE)	43 µg	11%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	34 mg	3%
Iron	3.5 mg	20%
Magnesium	144 mg	34%
Phosphorus	508 mg	41%
Potassium	431 mg	9%
Sodium	2 mg	0%
Zinc	4.2 mg	38%
Copper	0.55 mg	61%
Manganese	3 mg	131%
Selenium	89 µg	163%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	192 g	651 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.