Overview
Extruded durum wheat carbohydrate staple commonly used in Japanese salads and gratins.
- Standard portion: 100 g
- Approx. 379 kcal per serving
Food noteShow details
- Cook strictly *al dente* to preserve the integrity of the starch matrix
- Which blunts the glycemic response. In Japanese cuisine
- It is often heavily dressed in mayonnaise
- Replace this with a functional fat like olive oil to improve the cardiovascular profile of the meal.
IngredientsShow details
- Durum wheat semolina
Serving guidanceShow details
Best with
- Cheese
- Olive oil
- Broccoli
Use caution with
- Heavy mayonnaise
- Deep frying
- Over-boiling
Pros & consShow details
Pros
- Holds structure well
- Moderate protein for a carb
- Versatile
Cons
- High caloric density
- Low satiety if overcooked
- Highly refined
Calorie comparisonShow details
| Serving | Calories | Protein (P) | Carbs (C) | Fat (F) |
|---|---|---|---|---|
1 serve100 g | 379 kcal | 13 g | 74 g | 1.9 g |
Per 50 g50 g | 189.5 kcal | 6.5 g | 37 g | 0.95 g |
Per 100 g100 g | 379 kcal | 13 g | 74 g | 1.9 g |
Per 150 g150 g | 569 kcal | 19.5 g | 111 g | 2.85 g |
Per 200 g200 g | 758 kcal | 26 g | 148 g | 3.8 g |
Per 250 g250 g | 948 kcal | 32.5 g | 185 g | 4.75 g |