Semolina
Semolina, unenriched
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products2 forms & preparations
Dietary labels are inferred automatically from Semolina, unenriched'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.
Fair nutrient density 20/100
How many beneficial nutrients Semolina, unenriched 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, unenriched 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, unenriched 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 | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.3 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 3.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 72.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.6 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 17.0 mg | |
| Iron | 1.2 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 |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.8 g | — |
About Semolina, unenriched
Semolina is the coarse, golden flour milled from hard durum wheat, prized for its high protein and strong gluten. Its slightly gritty texture and pale amber color set it apart from soft all-purpose flour, and that sturdiness is exactly what makes it so useful. Semolina is the classic flour for dried pasta and couscous, giving noodles their firm, springy bite, and it is dusted under pizza and bread to keep dough from sticking.
Ground finer, it becomes the fragrant Indian dish sooji or rava used in breakfasts and sweets, and across the Mediterranean and Middle East it thickens porridges, puddings, and syrup-soaked cakes. Nutritionally it supplies complex carbohydrates for lasting energy, along with plant protein, B vitamins, iron, and fiber, especially in whole-grain versions. Store semolina in an airtight container in a cool, dry place, and refrigerate it in warm climates so its natural oils do not turn.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Semolina, unenriched?
There are 360 calories in 100 g of Semolina, unenriched, or about 601 calories in 1 cup (167 g).
How much protein is in Semolina, unenriched?
Semolina, unenriched contains 12.7 g of protein per 100 g.
How many carbs are in Semolina, unenriched?
Semolina, unenriched has 72.8 g of carbohydrates per 100 g.
How much fat is in Semolina, unenriched?
Semolina, unenriched provides 1.1 g of total fat per 100 g.
What is Semolina, unenriched a good source of?
Semolina, unenriched is an excellent source of Manganese (27% DV), Protein (25% DV), Thiamin (B1) (23% DV), Niacin (B3) (21% DV) and Copper (21% DV) and a good source of Folate (B9), 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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