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Dry durum wheat semolina; a carbohydrate-rich grain containing gluten.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
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".
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 601 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.26 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.67 mg | 0% |
| Total carbohydrate | 121.6 g | 44% |
| Fiber | 6.5 g | 23% |
| Protein | 21.2 g | 42% |
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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 167 g | 601 kcal |
| 1 teaspoon (small) | 3 g | 11 kcal |
| 1 tablespoon (medium) | 10 g | 36 kcal |
| 0.25 cup (quarter) | 42 g | 151 kcal |
| 2 ounce (medium) | 57 g | 205 kcal |
| ½ cup (half) | 84 g | 302 kcal |
| 100 g | 100 g | 360 kcal |
| 2 cup (double) | 334 g | 1202 kcal |
Calculated from 360 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
To burn the 601 calories in 1 cup (medium) (167 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
SATURATED
0.26g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.