Know what’s on your plate
Semolina
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 31 kcal —
- Protein 1 g 2%
- Carbohydrate 6.3 g 2%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 0.2 g 1%
- Sugars 0.6 g —
- Sodium 10 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.11 mg 1%
- Thiamin (B1) 0 mg 0%
- Riboflavin (B2) 0 mg 0%
- Niacin (B3) 0.5 mg 3%
- Vitamin B6 0.06 mg 4%
- Folate (B9) 4 µg 1%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 4 mg 0%
- Iron 0 mg 0%
- Phosphorus 11 mg 1%
- Potassium 12 mg 0%
- Zinc 0 mg 0%
- Selenium 0 µg 0%
- Iodine 1.1 µg 1%
Similar foods
- Semolina porridge93 kcal / 100 g
- Wheat semolinaraw340 kcal / 100 g
- Corn semolinacooked79 kcal / 100 g
- Spelt semolinaboiled37 kcal / 100 g
- Semolina puddingwith sugar118 kcal / 100 g
- Farina cerealenriched, cooked with water, with salt53 kcal / 100 g
- Quick cream of wheathot, prepared52 kcal / 100 g
- Durum wheat semolinaboiled159 kcal / 100 g
- Semolina gruelhomemade68 kcal / 100 g
- Semolina couscouscooked, without oil, without salt107 kcal / 100 g
Questions about Semolina
What is semolina made from?
Semolina is milled wheat, usually durum wheat, sifted to leave a coarse, sandy-textured grain. The word can also describe the cooked dishes made from it, so check the packaging if you need to know whether a product is wheat-based.
How do you make smooth semolina porridge?
For two portions, bring 500 ml milk to a gentle simmer, then whisk in 50 g semolina in a steady stream. Cook gently for about 5 minutes, stirring often, until thick; take it off the heat while it is still a little looser than you want, as it thickens as it stands.
Can you use semolina instead of plain flour in a recipe?
Not as a direct swap: semolina is coarser and absorbs liquid differently. Use it for a crisp coating on fish or vegetables, or dust a work surface with it when shaping bread or pizza dough; for cakes and sauces, use the flour specified in the recipe.
How should you store semolina?
Keep dry semolina in an airtight container in a cool, dry cupboard, away from strong-smelling foods. Once cooked, cool it promptly, refrigerate in a covered container and use within 2 days.
What dishes can you make with semolina?
Use it for milk-based semolina pudding, pasta dough and gnocchi alla Romana, in which cooked semolina is spread out, cut into rounds and baked with butter and cheese. Fine semolina is also used to make couscous granules.
Can you eat semolina if you avoid gluten?
No: semolina is made from wheat and contains gluten. Choose a clearly labelled gluten-free alternative, such as maize polenta, for dishes where its texture will work.
What can you use instead of semolina for dusting a pizza peel?
Fine polenta or rice flour can help dough slide off the peel; use a light dusting so excess does not burn on the oven floor. For pasta dough, plain flour is a more suitable alternative than polenta.
Source: FOODfiles (New Zealand) E73 · per 100 g · carbohydrate per EU label, fibre excluded
