Dry durum wheat pasta is a staple carbohydrate food providing moderate protein (12-13g/100g dry), selenium, B vitamins, and iron. Durum wheat's high protein and gluten strength give pasta its firm texture and distinctively lower glycaemic index than equivalent bread products — a glycaemic advantage that is stronger in al dente pasta.
Cook al dente (a minute less than packet instructions) for the lowest glycaemic impact; cooling and reheating increases resistant starch further, lowering the glucose response again.
Where Pasta (Durum, Dry) Stands Out
Macronutrients per 100g
Glycemic Index & Load
Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 232 mg | 12% | |
| Phosphorus | 179 mg | 26% | |
| Chloride | 100 mg | 13% | |
| Magnesium | 47.0 mg | 13% | |
| Calcium | 24.0 mg | 3% | |
| Selenium | 22.0 µg | 40% | |
| Folate | 19.0 µg | 10% | |
| Niacin (B3) | 3.30 mg | 21% | |
| Iron | 1.59 mg | 11% | |
| Zinc | 1.20 mg | 12% | |
| Pantothenic Acid (B5) | 0.800 mg | 13% | |
| Manganese | 0.770 mg | 39% | |
| Copper | 0.300 mg | 30% | |
| Vitamin E (alpha-TE) | 0.300 mg | 3% | |
| Vitamin K | 0.210 µg | 0% | |
| Thiamin (B1) | 0.170 mg | 15% | |
| Vitamin B6 | 0.140 mg | 10% | |
| Riboflavin (B2) | 0.030 mg | 2% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Iodine | 0.000 µg | 0% | |
| Maltose | 1.50 g | — | |
| Sucrose | 0.300 g | — | |
| Fructose | 0.200 g | — | |
| Glucose (dextrose) | 0.100 g | — | |
| Cholesterol | 0.000 mg | — | |
| Glutamic acid | 3.90 g | — | |
| Aspartic acid | 0.975 g | — | |
| Leucine | 0.897 g | — | |
| Proline | 0.715 g | — | |
| Valine | 0.663 g | — | |
| Arginine | 0.650 g | — | |
| Phenylalanine | 0.637 g | — | |
| Serine | 0.585 g | — | |
| Isoleucine | 0.520 g | — | |
| Alanine | 0.520 g | — | |
| Tyrosine | 0.455 g | — | |
| Glycine | 0.455 g | — | |
| Threonine | 0.429 g | — | |
| Lysine | 0.390 g | — | |
| Methionine | 0.338 g | — | |
| Histidine | 0.312 g | — | |
| Cysteine | 0.234 g | — | |
| Tryptophan | 0.156 g | — | |
| Biotin (Vitamin B7) | 1.00 µg | 2% | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →