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%
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 semolinaraw350 kcal / 100 g
- Wheat meal semolina339 kcal / 100 g
- Corn semolinadried350 kcal / 100 g
- Farina cerealunenriched, dry369 kcal / 100 g
- Durum wheat floursemola346 kcal / 100 g
- Yellow cornmealdegermed370 kcal / 100 g
- Semolina gnocchiraw200 kcal / 100 g
- Soft wheat semolina355 kcal / 100 g
Questions about Semolina
How do you make semolina porridge without lumps?
Whisk semolina into cold milk or water first, then heat gently, stirring until it thickens; for a smooth bowl, use about 40 g semolina to 500 ml liquid and cook for 5–8 minutes. Finish with butter, sugar, honey or fruit.
Can you use semolina to make pasta?
Yes. Mix durum wheat semolina with water, knead until smooth, then rest the dough for about 30 minutes before shaping. It makes firm pasta; finer semolina is easier to roll by hand, while coarser grains are useful for dusting the work surface.
What is semolina pudding, and how do you make it?
It is a sweet, thick milk pudding: slowly whisk semolina into simmering milk and cook, stirring, until tender and creamy. Serve warm or chilled with jam, stewed fruit, cinnamon or nutmeg.
What is semolina used for in gnocchi alla Romana?
The semolina is cooked into a stiff mixture with milk, butter and cheese, spread out to cool, then cut into discs. Arrange the discs in an overlapping layer, scatter with more cheese and bake at 200 °C until golden, about 20–25 minutes.
How should you store semolina?
Keep it in an airtight container in a cool, dry cupboard, away from strong-smelling foods. Use a clean, dry spoon; once opened, it keeps best when protected from moisture and pantry pests.
Can you use polenta instead of semolina?
Not as a like-for-like swap: polenta is ground maize, while semolina is usually ground wheat, and it gives dishes a different flavour and texture. For semolina pudding or pasta, use a wheat-based alternative; for dusting a baking tray, polenta can work if a coarser, corn-flavoured crust is welcome.
Does semolina contain gluten?
Yes. Semolina is usually made from wheat, so it contains gluten and is not suitable for someone who needs to avoid wheat or gluten. Check the ingredient name carefully, especially on packets labelled simply “semolina”.
Is semolina the same as couscous?
No. Semolina is a coarse wheat product; couscous is made by rolling moistened semolina into small granules and drying them. Couscous cooks quickly by steaming or soaking, while semolina is commonly cooked as porridge or made into pasta.
Source: USDA FoodData Central 168933 · per 100 g · carbohydrate per EU label, fibre excluded