Whole durum wheat raw: calories and nutrition facts

Whole durum wheat raw has 342 kcal per 100 g. One serving, 1 Serving (70 g), has 239 kcal.

Calories
342 kcal
Protein
13.7 g
Carbohydrates
59.3 g
Fat
2.5 g

Per 100 g

Whole durum wheat raw: how many calories?

Whole durum wheat raw has 342 kcal per 100 g, with 13.7 g protein, 59.3 g carbs and 2.5 g fat. A 70 g serving (1 Serving) has 239 kcal. That is close to the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

  • Protein17%
  • Carbohydrates75%
  • Fat7%

Calculate a portion

Calories
239 kcal
Protein
9.6 g
Carbohydrates
41.5 g
Fat
1.7 g

Nutrition facts

NutrientPer 100 gPer serving (70 g)
Calories342 kcal239 kcal
Fat2.5 g1.7 g
of which saturated fat0.5 g0.3 g
Carbohydrates59.3 g41.5 g
of which sugars1.8 g1.3 g
Fiber11.8 g8.3 g
Protein13.7 g9.6 g
Sodium2 mg1 mg
Water10.9 g7.6 g
Vitamin C0 mg0 mg
Calcium34 mg24 mg
Iron3.5 mg2.5 mg
Potassium431 mg302 mg
Magnesium144 mg101 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

NutrientOf reference intake
Calories(342 kcal)17%
Fat(2.5 g)4%
of which saturated fat(0.5 g)2%
Carbohydrates(59.3 g)23%
of which sugars(1.8 g)2%
Protein(13.7 g)27%
Salt(0.01 g)0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

  • Source of protein (at least 12% of calories)
  • High fibre (at least 6 g)
  • Low fat (3 g or less)
  • Low sugars (5 g or less)
  • Low sodium (120 mg or less)

Whole durum wheat raw: frequently asked questions

Whole durum wheat raw: how many calories per serving?

A 70 g serving (1 Serving) has 239 kcal.

Whole durum wheat raw: how much protein?

Whole durum wheat raw contains 13.7 g of protein per 100 g, 27% of the 50 g reference intake.

Whole durum wheat raw: how much fibre?

Whole durum wheat raw provides 11.8 g of fibre per 100 g, 47% of the 25 g a day recommended by EFSA.

Whole durum wheat raw: how much makes 100 kcal?

100 kcal is about 29 g of this food.

Recipes with this food

Wheat with vegetables

Wheat with vegetables

124 kcal · 30 min

Whole wheat ham and Gruyère loaf

Whole wheat ham and Gruyère loaf

536 kcal · 70 min

Wheat with ham and mushrooms

Wheat with ham and mushrooms

455 kcal · 35 min

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364 kcal · 10 min

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