Know what’s on your plate
Semolina
Calories & nutrition facts
enriched
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%
- Vitamin E 0.26 mg 2%
- Thiamin (B1) 0.81 mg 68%
- Riboflavin (B2) 0.57 mg 44%
- Niacin (B3) 6 mg 37%
- Pantothenic acid (B5) 0.58 mg 12%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 183 µg 46%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 17 mg 1%
- Iron 4.4 mg 24%
- 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%
- Selenium 89.4 µg 163%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 360 | 13 g | 69 g | 1.1 g |
| 1 × cup | 167 g | 601 | 21 g | 115 g | 1.8 g |
| 2 × cup | 334 g | 1202 | 42 g | 230 g | 3.5 g |
| ½ × cup | 83.5 g | 301 | 11 g | 58 g | 0.9 g |
| 3 × cup | 501 g | 1804 | 64 g | 345 g | 5.3 g |
| 4 × cup | 668 g | 2405 | 85 g | 461 g | 7 g |
Similar foods
- Semolina porridge93 kcal / 100 g
- Wheat semolina338 kcal / 100 g
- Durum wheat semolina347 kcal / 100 g
- Wheat meal semolina339 kcal / 100 g
- Corn semolinadried350 kcal / 100 g
- Yellow cornmealdegermed370 kcal / 100 g
- Durum wheat floursemola346 kcal / 100 g
- Farina cerealunenriched, dry369 kcal / 100 g
- Pastadry, enriched371 kcal / 100 g
- Soft wheat semolina355 kcal / 100 g
Questions about Semolina
How do you make smooth semolina porridge?
Whisk semolina into simmering milk or water rather than tipping it in all at once: use about 1 part semolina to 5 parts liquid. Simmer gently for 5–8 minutes, stirring, until thick and creamy.
Can you use semolina to make fresh pasta?
Yes. Mix semolina with water, or combine it with egg and flour, then knead until smooth; rest the dough before rolling so it is easier to shape. Coarse durum semolina gives pasta a pleasantly firm bite.
How do you use semolina to make food crisp?
Dust fish, aubergine or courgette lightly with dry semolina before frying; shake off any excess so it forms a thin crust rather than a thick coating. It also works for dusting a baking tray or pizza peel to help dough slide.
How should you store semolina?
Keep it in an airtight container in a cool, dry cupboard, away from strong-smelling foods. Once opened, use it before it develops a stale or musty smell, and discard it if you find insects or damp clumps.
What dishes are made with semolina?
Semolina is used for pasta and gnocchi alla romana, where cooked semolina is set, cut into rounds and baked. It also makes sweet milk puddings and halva; recipes vary widely in their spices, sweeteners and toppings.
Can you replace semolina with cornmeal?
For dusting a tray or peel, fine cornmeal can work, though it gives a more distinctly corn-like crunch. In pasta dough or semolina porridge, it is not a direct substitute: cornmeal has a different texture and needs different cooking.
Is semolina the same as durum wheat flour?
No. Both are made from durum wheat, but semolina is coarser, while durum wheat flour is finely milled. Their protein contents are similar: semolina has 13 g per 100 g, compared with 11.5 g in durum wheat flour.
Can people with a wheat allergy or coeliac disease eat semolina?
No. Semolina is made from wheat and contains gluten, so it is unsuitable for people who need to avoid wheat or gluten. Choose a clearly labelled alternative such as cornmeal instead.
Source: USDA FoodData Central 169715 · per 100 g · carbohydrate per EU label, fibre excluded
