2 forms & preparations
Dietary labels are inferred automatically from Semolina, enriched's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 32/100
How many beneficial nutrients Semolina, enriched delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Semolina, enriched come from — the split across carbs, fat & protein.
83% from carbs
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Carbs 83%72.8 g per serving
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Fat 3%1.1 g per serving
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Protein 14%12.7 g per serving
What Semolina, enriched is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 72.8 g | |
| Dietary Fiber | 3.9 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.1 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.4 g | — |
| Omega-3 Fatty Acids | 37.0 mg | — |
| Omega-6 Fatty Acids | 393.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 2.0 mg | — |
| Palmitic Acid | 131.0 mg | — |
| Stearic Acid | 17.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 124.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 393.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 12.7 g | |
| Histidine | 257.0 mg | — |
| Isoleucine | 490.0 mg | — |
| Leucine | 867.0 mg | — |
| Lysine | 243.0 mg | — |
| Methionine | 198.0 mg | — |
| Phenylalanine | 616.0 mg | — |
| Threonine | 335.0 mg | — |
| Tryptophan | 162.0 mg | — |
| Valine | 540.0 mg | — |
| Alanine | 372.0 mg | — |
| Arginine | 467.0 mg | — |
| Aspartic Acid | 518.0 mg | — |
| Cystine | 358.0 mg | — |
| Glutamic Acid | 4,571.0 mg | — |
| Glycine | 401.0 mg | — |
| Proline | 1,395.0 mg | — |
| Serine | 598.0 mg | — |
| Tyrosine | 333.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.3 mg | |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.8 mg | |
| Riboflavin (B2) | 0.6 mg | |
| Niacin (B3) | 6.0 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 183.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.6 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 17.0 mg | |
| Iron | 4.4 mg | |
| Magnesium | 47.0 mg | |
| Phosphorus | 136.0 mg | |
| Potassium | 186.0 mg | |
| Sodium | 1.0 mg | |
| Zinc | 1.1 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.6 mg | |
| Selenium | 89.4 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.8 g | — |
About Semolina, enriched
Semolina is the coarse, golden flour milled from durum wheat, the hardest of the wheat varieties. Its strength and high protein are exactly what dried pasta needs, which is why semolina is the traditional flour for spaghetti, macaroni and the like, as well as couscous, gnocchi and many breads and milk puddings.
At about 360 calories per 100 grams of dry semolina, it is mostly carbohydrate with a relatively high protein content thanks to durum wheat. The enriched form has iron and the B vitamins thiamin, riboflavin, niacin and folic acid added back after milling. As a wheat product it contains gluten — indeed it is prized for its strong gluten — so it is unsuitable for anyone with celiac disease or a wheat allergy.
That robust gluten gives semolina pasta its firm, al dente bite and keeps it from turning mushy when cooked. Its slightly gritty texture also makes a wonderful crisp coating and a creamy, comforting hot pudding when simmered in milk.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Semolina, enriched?
There are 360 calories in 100 g of Semolina, enriched, or about 601 calories in 1 cup (167 g).
How much protein is in Semolina, enriched?
Semolina, enriched contains 12.7 g of protein per 100 g.
How many carbs are in Semolina, enriched?
Semolina, enriched has 72.8 g of carbohydrates per 100 g.
How much fat is in Semolina, enriched?
Semolina, enriched provides 1.1 g of total fat per 100 g.
What is Semolina, enriched a good source of?
Semolina, enriched is an excellent source of Selenium (163% DV), Thiamin (B1) (68% DV), Folate (B9) (46% DV), Riboflavin (B2) (44% DV), Niacin (B3) (37% DV) and Manganese (27% DV) and a good source of Dietary Fiber, Pantothenic Acid (B5), Magnesium, Phosphorus and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
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