Know what’s on your plate
Semolina
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 360 kcal —
- Protein 13 g 25%
- Carbohydrate 69 g 25%
- Fat 1.1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 3.9 g 14%
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.28 mg 23%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 3.3 mg 21%
- Pantothenic acid (B5) 0.58 mg 12%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 72 µg 18%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 17 mg 1%
- Iron 1.2 mg 7%
- Magnesium 47 mg 11%
- Phosphorus 136 mg 11%
- Potassium 186 mg 4%
- Zinc 1.1 mg 10%
- Copper 0.19 mg 21%
- Manganese 0.62 mg 27%
Similar foods
- Semolina porridge93 kcal / 100 g
- Wheat semolina338 kcal / 100 g
- Durum wheat semolina347 kcal / 100 g
- Wheat meal semolina339 kcal / 100 g
- Semolina pudding138 kcal / 100 g
- Yellow cornmealdegermed370 kcal / 100 g
- Durum wheat floursemola346 kcal / 100 g
- Corn semolinadried350 kcal / 100 g
- Spelt semolina342 kcal / 100 g
- Soft wheat semolina355 kcal / 100 g
Questions about Semolina
How do you make smooth semolina porridge without lumps?
Bring milk to a gentle simmer, then rain in the semolina slowly while whisking continuously. Cook over low heat for about 5 minutes, stirring, until thick; use roughly 2 tablespoons of semolina for every 250 ml of milk for a soft porridge.
Can you cook semolina with water instead of milk?
Yes. Cook it in lightly salted water for a savoury side, stirring as it thickens, then finish with olive oil or butter. For a creamy breakfast porridge, milk gives a richer result; you can also use half milk and half water.
What dishes can you make with semolina besides porridge?
Use it for semolina pudding, the baked Greek dessert galaktoboureko, or gnocchi alla romana, in which cooked semolina is spread out, cut into rounds and baked with cheese. A little semolina scattered on a baking tray can also help give bread or pizza bases a crisp underside.
Can you use semolina instead of flour in baking?
Not as a direct swap in most cakes: semolina is coarser and absorbs liquid differently, so replacing all the flour can make the bake dense or gritty. It works well in recipes designed for it, such as semolina cake, or mixed with flour for a firmer crumb.
How should you store semolina?
Keep it in an airtight container in a cool, dry cupboard, away from strong-smelling foods. Once opened, use a clean, dry spoon and check for insects or a stale smell before cooking.
What can you use instead of semolina?
For porridge, fine polenta or rice semolina can work, but the texture and cooking time will differ. For pasta or dusting a pizza tray, durum wheat semolina is the closest substitute; use flour only if you are comfortable with a softer, less gritty result.
Does semolina contain gluten?
Yes. Semolina is made from wheat, so it contains gluten and is not suitable for people who need to avoid gluten. Cornmeal or rice semolina are wheat-free alternatives, but check that they have not been contaminated during processing.
Source: Canadian Nutrient File 4478 · per 100 g · carbohydrate per EU label, fibre excluded
