EatBetterEatBetter
Foods ▾
Ready & Packaged FoodsVegetables & LegumesDesserts & ConfectioneryMeat & ProteinGrains & BakeryBeveragesMilk & DairyNatural & Other Foods

Ready & Packaged Foods

All →
Fast Food & RestaurantBurgers · Pizza · Doner & Wrap · Fried Sides · Restaurant Menu Items

Explore foods by category, subcategory or brand

CompareBrands
Tools ▾

Calorie Calculator

Work out your daily calorie needs

BMI Calculator

Body mass index from your height and weight

Food GuideCompareBlog
TR
Download on the App StoreGet it on Google Play

🌾

Dry semolina Calories

Dry durum wheat semolina; a carbohydrate-rich grain containing gluten.

CALORIES · 100 G

360kcal

POTASSIUM · 100 G

186mg

FIBER · 100 G

3.9g

Quick answer

1 cup (medium) of Dry semolina (167 g) has 601 calories. That works out to 360 calories per 100 g. It contains 121.6 g of carbs, 21.2 g of protein, 1.8 g of fat and 6.5 g of fiber. Its 130.6 µg of Selenium covers 237% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".

Dry semolina Nutrition Facts

Selected: 1 cup (medium) · 167 g

601

KCAL / 167G

Carbs

121.6g

· 44% DV

Protein

21.2g

· 42% DV

Fat

1.8g

· 2% DV

Fiber

6.5g

· 23% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 83% · Protein 14% · Fat 3%

Dry semolina nutrition facts table · 1 cup (medium) (167 g)

NutrientAmount% DV
Calories601 kcal
Total fat1.8 g2%
Saturated fat0.26 g1%
Trans fat0 g
Sodium1.67 mg0%
Total carbohydrate121.6 g44%
Fiber6.5 g23%
Protein21.2 g42%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

EatBetter

Log this food in EatBetter

100,000+ people use it

  • Get your daily calorie target
  • Snap your meal, log it in seconds
  • See every vitamin and mineral
QR code to get the EatBetter app

📸 Scan the code to get the app free.

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Cup of Dry semolina?

ServingAmountCalories
1 cup (medium)167 g601 kcal
1 teaspoon (small)3 g11 kcal
1 tablespoon (medium)10 g36 kcal
0.25 cup (quarter)42 g151 kcal
2 ounce (medium)57 g205 kcal
½ cup (half)84 g302 kcal
100 g100 g360 kcal
2 cup (double)334 g1202 kcal

Calculated from 360 calories per 100 g.

Frequently Asked Questions About Dry semolina

What is dry semolina used for?

Dry semolina is used to make pasta, porridge, puddings, and baked goods. Its coarse texture also makes it useful for dusting work surfaces or baking trays when you want dough to move without sticking.

Is dry semolina the same as flour?

No. Dry semolina is coarser than ordinary flour and is usually milled from durum wheat. That difference gives pasta and other semolina-based recipes a firmer, more textured result than recipes made with fine flour.

How do you cook dry semolina as porridge?

To make porridge, slowly whisk dry semolina into hot milk or water and keep stirring as it cooks. The grains thicken the liquid; frequent stirring helps prevent lumps and keeps the mixture from sticking to the pan.

Can you make pasta with dry semolina?

Yes, dry semolina can be used to make pasta dough. Mix it with water, knead until the dough holds together, then roll or shape it before cooking; durum semolina gives pasta a pleasantly firm texture.

Why is dry semolina used on pizza dough?

Dry semolina is often sprinkled on a pizza peel or baking surface because its coarse grains help the dough slide more easily. It can also add a lightly crisp texture to the underside of the crust.

How should you store dry semolina?

Store dry semolina in an airtight container in a cool, dry, dark cupboard. Keeping moisture and pantry pests out helps preserve its texture; discard it if you notice insects, mold, or an unusual smell.

Can you freeze dry semolina?

Yes, you can freeze dry semolina, although freezing is usually unnecessary for pantry storage. Seal it in a moisture-proof container or bag, and let it return to room temperature while still sealed to limit condensation.

Can you eat dry semolina raw?

Dry semolina is not usually eaten raw because the grains are hard and unpleasantly dry. It is normally cooked in liquid or toasted in a recipe, which softens the grains and gives the dish its intended texture.

What can you use instead of dry semolina?

The best substitute depends on the recipe. Fine cornmeal can work in some baked dishes, while ordinary flour may work in a semolina pudding or halva but will produce a softer, less grainy texture.

Is dry semolina the same as couscous?

No. Dry semolina is a coarse durum wheat product, while couscous is made by forming semolina into small granules and processing them. They come from related ingredients but are not interchangeable in every recipe.

Dry semolina Vitamins & Minerals

Vitamins

B1

0.47mg · 39% DV

B3

5.53mg · 35% DV

Folate

120.24µg · 30% DV

B5

0.95mg · 19% DV

Minerals

Selenium

131µg · 238% DV

Manganese

1.03mg · 45% DV

Copper

0.32mg · 36% DV

Phosphorus

227mg · 32% DV

Potassium ⭐

311mg · 9% DV

Sodium

1.67mg · 0% DV

How to Burn Off Dry semolina

To burn the 601 calories in 1 cup (medium) (167 g):

🚶

149min

Walking (5 km/h)

🏃

61min

Running (8 km/h)

🚴

82min

Cycling

🏊

70min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Dry semolina?

Dry semolina is a coarse flour milled from durum wheat, with grains larger than ordinary wheat flour. It is used in many cuisines for pasta and doughs, and in Turkish cooking it is the key ingredient in irmik helvası, a toasted semolina dessert, as well as milk puddings.

Its mild, wheaty flavour becomes lightly nutty when toasted, while simmering it in milk gives it a soft, thick texture. Dry semolina is rich in carbohydrates and also provides some protein. For an easy serving, cook it into a porridge with milk; in savoury dishes, it works well as a base for pasta or dumpling dough.

How Nutritious Is Dry semolina?

Nutrient density

Medium

37/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

43/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Dry semolina Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Dry semolina Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Dry semolina Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Dry semolina Fat Profile

SATURATED

0.26g

MONOUNSATURATED

0.23g

POLYUNSATURATED

0.72g

⚖️

Omega 6:3 ratio 17:1

Above the ideal 4:1 (17:1).

Compare Dry semolina

🌾vs🍚
Dry semolina vs Bulgur Pilaf240 kcal more per 100 g
→
🌾vs🍝
Dry semolina vs Whole wheat pasta236 kcal more per 100 g
→
🌾vs🥖
Dry semolina vs Breadstick50 kcal fewer per 100 g
→
🌾vs🥯
Dry semolina vs Simit20 kcal more per 100 g
→

Foods Similar to Dry semolina

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Have another question about Dry semolina?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

EatBetter

Scan calories with your camera

Instant AI nutrition analysis

App StoreGoogle Play

Nutrition data compiled from USDA FoodData Central and scientific sources.