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Protein Semolina Pudding Calories
Protein semolina pudding is a high-protein, low-fat dessert.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Protein Semolina Pudding (150 g) has 143 calories. That works out to 95 calories per 100 g. It contains 20.3 g of carbs, 12.8 g of protein, 1.8 g of fat and 0.8 g of fiber. Its 120 mg of Phosphorus covers 17% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Protein Semolina Pudding Nutrition Facts
Selected: 1 cup (medium) · 150 g
143
KCAL / 150G
Carbs
20.3g
· 7% DV
Protein
12.8g
· 26% DV
Fat
1.8g
· 2% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 34% · Fat 11%
Protein Semolina Pudding nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 57 mg | 2% |
| Total carbohydrate | 20.3 g | 7% |
| Fiber | 0.8 g | 3% |
| Protein | 12.8 g | 26% |
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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How Many Calories in 1 Cup of Protein Semolina Pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 143 kcal |
| 1 piece (small) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 cup (small) | 100 g | 95 kcal |
| 1 piece (medium) | 120 g | 114 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 serving (large) | 180 g | 171 kcal |
| 1 cup (large) | 200 g | 190 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Protein Semolina Pudding
How do you make Protein Semolina Pudding?
Cook semolina in milk over low heat, stirring until it thickens, then take the pan off the heat and mix in protein powder. Pour it into serving bowls; it will become firmer as it cools.
Can you eat Protein Semolina Pudding for breakfast?
Yes, Protein Semolina Pudding can be eaten for breakfast. Its soft, spoonable texture makes it an easy make-ahead option; prepare it the night before and add fruit or nuts just before serving.
Why does Protein Semolina Pudding get thicker as it cools?
Protein Semolina Pudding thickens as it cools because the semolina continues to absorb liquid and its starches set. If it becomes too firm, stir in a splash of milk before serving.
Can you make Protein Semolina Pudding without dairy milk?
Yes, you can make Protein Semolina Pudding with an unsweetened plant-based drink instead of dairy milk. Soy or oat drinks generally give it a creamy texture; choose a protein powder that blends well with that flavor.
Is Protein Semolina Pudding the same as cream of wheat?
No, Protein Semolina Pudding is a protein-enriched dessert made with semolina, while cream of wheat is usually a hot cereal served as-is. Protein powder and sweet toppings give the pudding a different flavor and purpose.
What toppings go well with Protein Semolina Pudding?
Fresh berries, sliced banana, cinnamon, cocoa, or chopped nuts all work well on Protein Semolina Pudding. Add crunchy toppings at serving time so they do not soften while the pudding sits in the refrigerator.
Can you make Protein Semolina Pudding without protein powder?
Yes, you can make Protein Semolina Pudding without protein powder, but it will no longer have the same protein-enriched recipe. Cook the semolina with milk as usual and adjust the sweetness to taste.
Can Protein Semolina Pudding be frozen?
Protein Semolina Pudding can be frozen, but thawing may make its texture grainy or watery. Refrigerating it for a few days is usually better; if you do freeze it, thaw it in the refrigerator and stir well before eating.
How do you stop Protein Semolina Pudding from turning lumpy?
To prevent lumps in Protein Semolina Pudding, whisk the semolina into the milk gradually and keep stirring as it cooks. Mix protein powder with a little cool milk separately, then stir it into the pudding after removing it from the heat.
Is Protein Semolina Pudding good for weight loss?
Protein Semolina Pudding can fit into a weight-loss eating plan, and its protein may help with fullness. Keep toppings and added sweeteners in mind, since generous portions of honey, chocolate, or nuts can make it more energy-dense.
Protein Semolina Pudding Vitamins & Minerals
Vitamins
B12
0.38µg · 16% DV
B2
0.12mg · 9% DV
B5
0.45mg · 9% DV
Biotin
2.25µg · 8% DV
Minerals
Phosphorus
120mg · 17% DV
Calcium
105mg · 11% DV
Zinc
0.6mg · 5% DV
Selenium
3µg · 5% DV
Potassium ⭐
98mg · 3% DV
Sodium
57mg · 2% DV
Protein Semolina Pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Semolina Pudding
To burn the 143 calories in 1 cup (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.
What is Protein Semolina Pudding?
Protein Semolina Pudding is a modern, protein-enriched take on milk-and-semolina puddings familiar in Turkish home cooking. It is made by cooking semolina in milk and adding a protein-rich ingredient; the result can be smooth and spoonable or thicker, depending on how it is prepared.
Serve it warm or chilled as a dessert, snack or filling breakfast, as you might a simple milk pudding. Fresh fruit, cinnamon or a little chopped nuts make easy toppings. It offers more protein than a plain semolina pudding while remaining low in fat: a 100 g portion has 8.5 g of protein and 1.2 g of fat. For a lighter finish, use fruit rather than a sweet sauce.
How Nutritious Is Protein Semolina Pudding?
Nutrient density
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.
Satiety score
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.
Is Protein Semolina Pudding Processed?
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.
Does Protein Semolina Pudding Contain Allergens?
Contains these allergens:
Which Diets Is Protein Semolina Pudding Good For?
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
Protein Semolina Pudding Fat Profile
SATURATED
0.9g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.