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Light dessert made with semolina, milk, sugar and forest fruits
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Forest fruit semolina dessert (120 g) has 162 calories. That works out to 135 calories per 100 g. It contains 30.6 g of carbs, 3.8 g of protein, 2.6 g of fat and 2.2 g of fiber. Its 8.4 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
162
KCAL / 120G
Carbs
30.6g
· 11% DV
Protein
3.8g
· 8% DV
Fat
2.6g
· 3% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 9% · Fat 15%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 26 mg | 1% |
| Total carbohydrate | 30.6 g | 11% |
| Fiber | 2.2 g | 8% |
| Protein | 3.8 g | 8% |
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 piece (medium) | 120 g | 162 kcal |
| 1 piece (extra small) | 40 g | 54 kcal |
| 1 slice (thin) | 60 g | 81 kcal |
| 1 piece (small) | 80 g | 108 kcal |
| 100 g | 100 g | 135 kcal |
| 1 slice (thick) | 100 g | 135 kcal |
| 1 serving (medium) | 120 g | 162 kcal |
| 1 cup (medium) | 150 g | 203 kcal |
| 1 piece (large) | 180 g | 243 kcal |
| 2 piece (double) | 240 g | 324 kcal |
Calculated from 135 calories per 100 g.
Forest fruit semolina dessert is made by cooking semolina with milk and sugar until thick, then adding forest fruits or a fruit layer. Pour it into a dish and chill until firm enough to serve in slices.
Forest fruit semolina dessert commonly uses raspberries, blackberries, blueberries, or a mixture of berries. Fresh fruit can be folded in or layered on top; cooking the berries into a sauce gives the dessert a stronger fruit flavor.
Yes, forest fruit semolina dessert works with frozen berries. Thaw them and drain excess liquid before adding them to the dessert, since extra juice can soften the set. For a topping, simmering frozen berries into a sauce is another option.
Forest fruit semolina dessert can stay runny if the semolina mixture was not cooked until thick or the berries released too much juice. Cook the base thoroughly, drain thawed fruit, and chill the dessert fully before cutting it.
No, forest fruit semolina dessert is usually made on the stovetop and chilled rather than baked. The semolina thickens as it cooks in milk, and refrigeration firms the mixture enough to portion.
Whisk forest fruit semolina dessert as you slowly sprinkle the semolina into warm milk. Adding it all at once can create lumps; steady stirring while it cooks helps the mixture thicken smoothly.
Serve forest fruit semolina dessert chilled, with fresh berries or a spoonful of berry sauce on top. It also pairs well with tea or coffee, and a small amount of grated chocolate adds a richer finish.
Forest fruit semolina dessert keeps for about 2–3 days in the refrigerator when covered in an airtight container. The fruit topping may release liquid as it sits, so add fresh berries close to serving time if you want a neater presentation.
Yes, you can freeze forest fruit semolina dessert, but its milk-based texture may become watery or grainy after thawing. Freeze individual portions in airtight containers and thaw them slowly in the refrigerator.
Yes, you can reduce the sugar in forest fruit semolina dessert. Ripe berries help keep it flavorful, while very tart fruit may need a little more sweetness; taste the fruit mixture before assembling the dessert.
Vitamins
Vitamin C
8.4mg · 9% DV
B12
0.18µg · 8% DV
B2
0.08mg · 6% DV
B5
0.3mg · 6% DV
Minerals
Phosphorus
54mg · 8% DV
Calcium
66mg · 7% DV
Copper
0.05mg · 6% DV
Selenium
2.4µg · 4% DV
Potassium ⭐
102mg · 3% DV
Sodium
26mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 162 calories in 1 piece (medium) (120 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.
Forest fruit semolina dessert is a spoon-soft pudding made by cooking semolina with milk and sugar, then adding berries or other woodland fruit. It is a fruit-topped take on the simple semolina puddings often made in Turkish homes; the fruit may be stirred through, layered on top or served as a sauce.
Chill it before serving so it sets, then enjoy it after a meal or alongside tea or coffee. Tart fruit gives a fresh contrast to the pudding’s gentle sweetness and smooth texture. It is relatively light for a dessert, though most of its energy comes from carbohydrates; a 100 g portion has 135 kcal. For a less sweet finish, use less sugar and let ripe fruit provide more of the flavour.
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
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
1.44g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.