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

Amountg

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

Nutrition facts

Nutrient	Per 100 g	Per serving (70 g)
Calories	342 kcal	239 kcal
Fat	2.5 g	1.7 g
of which saturated fat	0.5 g	0.3 g
Carbohydrates	59.3 g	41.5 g
of which sugars	1.8 g	1.3 g
Fiber	11.8 g	8.3 g
Protein	13.7 g	9.6 g
Sodium	2 mg	1 mg
Water	10.9 g	7.6 g
Vitamin C	0 mg	0 mg
Calcium	34 mg	24 mg
Iron	3.5 mg	2.5 mg
Potassium	431 mg	302 mg
Magnesium	144 mg	101 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).

Nutrient	Of 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.

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