Durum wheat pasta

Grain

Item Rating: 79/100

1 serving (100 grams) contains 158 calories, 5.8 grams of protein, 0.9 grams of fat, and 31.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		316
% Daily Value*
Total Fat		1.8 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2 mg	0%
Total Carbohydrates		62 g	22%
	Dietary Fiber	3.6 g	12%
	Sugars	2.2 g
protein		11.6 g	23%
Vitamin D		0 mcg	0%
Calcium		14 mg	1%
Iron		2.4 mg	13%
Potassium		88 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 16 cal (5.2%)

Protein: 46 cal (14.9%)

Carbs: 248 cal (79.8%)

About Durum wheat pasta

Durum wheat pasta is a staple food originating from Mediterranean cuisine, particularly Italian traditions. Made from durum wheat semolina, a hard variety of wheat, it is distinguished by its firm texture and slightly nutty flavor. Nutritionally, durum wheat pasta is a good source of carbohydrates, providing sustained energy, and has a moderate protein content (7-8 grams per 100 grams cooked). It also contains small amounts of essential nutrients like iron, zinc, and B vitamins such as niacin and folate. The high gluten content of durum wheat allows pasta to maintain its shape and al dente texture during cooking, making it ideal for a myriad of dishes ranging from simple meals to gourmet recipes.

Health Benefits

• Provides sustained energy due to its complex carbohydrate content, with a low glycemic index supporting stable blood sugar levels.
• Contains iron, essential for oxygen transport in the body and preventing anemia.
• Includes B vitamins like folate and niacin, which support energy metabolism and healthy nervous system functioning.

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: Vegetarian, flexitarian

Not suitable for: Gluten-free, low-carb, ketogenic

Selection and Storage

Store dried durum wheat pasta in an airtight container in a cool, dry place. Cooked pasta can be refrigerated in a sealed container for up to 3-5 days.

Common Questions About Durum wheat pasta Nutrition

Is durum wheat pasta high in protein?

Durum wheat pasta contains approximately 7-8 grams of protein per 100 grams of cooked pasta, making it a moderate source of plant-based protein. While it’s not as high in protein as other foods like legumes or meat, it can be a good option for adding protein to vegetarian or vegan meals when paired with complementary protein sources.

Can I eat durum wheat pasta on a keto diet?

Durum wheat pasta is not suitable for a keto diet as it is high in carbohydrates, with around 32-35 grams of carbs per 100 grams of cooked pasta. Keto diets typically require that carbohydrate intake remains extremely low, usually under 20-50 grams per day.

Is durum wheat pasta healthy, and are there any concerns?

Durum wheat pasta can be a healthy carbohydrate source when consumed in moderation; it provides fiber, B vitamins, and energy. However, for individuals with gluten sensitivity or celiac disease, it may cause digestive issues as it contains gluten. Opting for whole-grain or enriched varieties can further increase its nutritional benefits, including higher fiber content.

What is the recommended serving size for durum wheat pasta?

A standard serving size for cooked durum wheat pasta is typically 1 cup (about 200 grams), which contains around 220 calories and provides a good balance of energy and nutrients for most adults. For those monitoring their calorie intake, portion sizes should be adjusted based on activity levels and dietary goals.

How does durum wheat pasta compare to whole wheat pasta?

Compared to whole wheat pasta, durum wheat pasta tends to have a smoother texture and is less fibrous, with roughly 1-2 grams of fiber per 100 grams cooked versus 4-6 grams in whole wheat pasta. Whole wheat pasta is considered nutritionally superior due to its higher fiber content, which aids digestion and keeps you fuller for longer.

Data Sources & Scientific References