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Lighter semolina pudding, often protein-focused
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Fit semolina pudding (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 26.4 g of carbs, 7.8 g of protein, 4.7 g of fat and 1.2 g of fiber. Its 132 mg of Phosphorus covers 19% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 150 g
177
KCAL / 150G
Carbs
26.4g
· 10% DV
Protein
7.8g
· 16% DV
Fat
4.7g
· 6% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 17% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 2.25 g | 11% |
| Trans fat | 0.03 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 1.2 g | 4% |
| Protein | 7.8 g | 16% |
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 serving (medium) | 150 g | 177 kcal |
| 1 teaspoon (mini) | 8 g | 9 kcal |
| 1 tablespoon (grated) | 18 g | 21 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (small) | 100 g | 118 kcal |
| 1 piece (medium) | 160 g | 189 kcal |
| 1 cup (medium) | 180 g | 212 kcal |
| 1 serving (large) | 220 g | 260 kcal |
Calculated from 118 calories per 100 g.
You can make fit semolina pudding in the microwave by stirring semolina into milk in a microwave-safe bowl and heating it in short bursts, stirring between each one. Stop when thickened, then add your chosen sweetener and toppings.
Fit semolina pudding may stay runny if it has not cooked long enough for the semolina to absorb the liquid. Simmer it gently while stirring; it will also thicken further as it cools.
Yes, fit semolina pudding can be made ahead and chilled in a covered container. It firms up in the refrigerator, so stir in a little milk before serving if you prefer a softer texture.
Fit semolina pudding can be eaten either warm or cold. Serve it warm for a soft, porridge-like texture, or chill it until set for a firmer pudding; add delicate fruit toppings just before serving.
Yes, fit semolina pudding can be made with plant milk, although the flavor and thickness may differ from a dairy version. Choose an unsweetened variety if you want to control the sweetness of the finished pudding.
Berries, sliced banana, and stewed apple all pair well with fit semolina pudding. Add fresh fruit after cooking so it keeps its texture, or simmer firmer fruit separately and spoon it over the pudding.
Yes, fit semolina pudding can be eaten for breakfast, especially when served with fruit or nuts. It is still a sweet, semolina-based dish, so pair it with other foods if you want a more varied morning meal.
Fit semolina pudding can fit into a weight-loss eating plan as a portioned dessert, but the name alone does not make it a weight-loss food. Sweeteners, toppings, and serving size all affect how filling and energy-dense it is.
Freezing fit semolina pudding is possible, but thawed pudding may become grainy or separate because of the milk-based texture. Refrigerating it and eating it within a few days usually gives a better result.
To keep fit semolina pudding from sticking, use a heavy-bottomed saucepan, moderate heat, and frequent stirring, especially as it thickens. Rinse the pan with cold water before cooking if your usual recipe tends to catch.
Vitamins
B12
0.33µg · 14% DV
B2
0.14mg · 11% DV
B5
0.48mg · 10% DV
Biotin
2.7µg · 9% DV
Minerals
Phosphorus
132mg · 19% DV
Selenium
9.3µg · 17% DV
Calcium
138mg · 14% DV
Manganese
0.27mg · 12% DV
Potassium ⭐
192mg · 6% DV
Sodium
63mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 177 calories in 1 serving (medium) (150 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.
Fit semolina pudding is a lighter, often protein-focused take on a Turkish-style milk pudding. It is typically made by cooking semolina in milk until thick, then sweetening it; some recipes add ingredients such as yoghurt or a protein supplement, so the texture and nutrition vary. It is distinct from the drier, toasted semolina halva.
Served chilled or at room temperature, it has a soft, creamy texture with a gentle graininess. In Turkey it is enjoyed as a snack or dessert, often with cinnamon, fruit or nuts; those toppings work well elsewhere too. The listed version provides 118 calories per 100 g. For a lighter finish, add fresh fruit rather than syrup or a generous crunchy topping.
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 3
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
— Not 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
2.25g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.68g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.