Semolina
Coarse durum wheat used for pasta, couscous and milk puddings.
Nutrition per 100 g
Standardised to 100 g of semolina, dry for fair comparison. Typical serving: 50 g dry — 180 kcal per 50 g serving.
| Nutrient | Per 100 g | Per serving (50 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 360 kcal | 180 kcal | 100 kcal |
| Protein | 12.6 g | 6.3 g | 3.5 g |
| Carbohydrate | 72.8 g | 36.4 g | 20.2 g |
| Fat | 1 g | 0.5 g | 0.3 g |
| Fibre | 4 g | 2 g | 1.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of semolina, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (50 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 0 mg | 0 mg | 0% |
| Thiamin | 0.01 mg | 0.005 mg | <1% |
| Riboflavin | 0.09 mg | 0.045 mg | 7% |
| Niacin | 0.097 mg | 0.049 mg | <1% |
| Vitamin B6 | 0.012 mg | 0.006 mg | <1% |
| Minerals | |||
| Calcium | 9.1 mg | 4.6 mg | <1% |
| Iron | 0.15 mg | 0.075 mg | <1% |
| Magnesium | 4.5 mg | 2.3 mg | 1% |
| Phosphorus | 8.1 mg | 4.1 mg | <1% |
| Potassium | 64.2 mg | 32.1 mg | 1% |
| Sodium | 4.7 mg | 2.4 mg | <1% |
| Zinc | 0.061 mg | 0.031 mg | <1% |
| Copper | 0.035 mg | 0.018 mg | 4% |
| Manganese | 0.18 mg | 0.09 mg | 8% |
Source: USDA FoodData Central — Cranberries, dried, sweetened
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat semolina?
- Higher protein than most refined flours.
- Cooks to a smooth porridge in minutes.
How to include it
- Simmer with milk and cinnamon for breakfast.
- Use to dust pizza peels and bread trays.
Things to consider
- Wheat-based and not gluten-free.
- Milk puddings often carry a lot of added sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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