Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Protein Semolina Calories
High-protein semolina, suitable for muscle building and satiety.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Protein Semolina (50 g) has 170 calories. That works out to 340 calories per 100 g. It contains 27.5 g of carbs, 12.5 g of protein, 1.5 g of fat and 2.5 g of fiber. Its 12.5 µg of Selenium covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Protein Semolina Nutrition Facts
Selected: 1 serving (medium) · 50 g
170
KCAL / 50G
Carbs
27.5g
· 10% DV
Protein
12.5g
· 25% DV
Fat
1.5g
· 2% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 29% · Fat 8%
Protein Semolina nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 170 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 27.5 g | 10% |
| Fiber | 2.5 g | 9% |
| Protein | 12.5 g | 25% |
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.
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
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Protein Semolina?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 170 kcal |
| 2 tablespoon (medium) | 20 g | 68 kcal |
| 1 serving (small) | 30 g | 102 kcal |
| 1 piece (medium) | 40 g | 136 kcal |
| 1 serving (large) | 75 g | 255 kcal |
| 100 g | 100 g | 340 kcal |
| 1 cup (medium) | 100 g | 340 kcal |
| 1 pack (large) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Protein Semolina
What ingredients are in Protein Semolina?
Protein Semolina is processed semolina with its protein content increased, commonly by adding a protein-containing ingredient. The exact ingredients and protein source can vary between products, so the product’s ingredient list is the reliable way to identify its formulation.
Can Protein Semolina be used to make pasta?
Yes, Protein Semolina can be used in homemade pasta, but it may not behave like standard durum semolina. Added protein can change dough texture and water absorption, so adjust the liquid gradually and judge the dough by feel.
Does cooking Protein Semolina reduce its protein?
No, ordinary cooking does not remove Protein Semolina’s protein. Heat can change the structure of proteins, but the protein remains in the dish; cooking mainly affects the semolina’s texture and how much liquid it absorbs.
How do you make porridge with Protein Semolina?
To make porridge, whisk Protein Semolina gradually into milk or water and cook while stirring until it reaches the texture you want. Add liquid as needed, since different formulations can thicken at different rates.
Can Protein Semolina replace whey protein powder?
No, Protein Semolina is not a direct substitute for whey protein powder. It is a grain-based cooking ingredient with carbohydrates and protein, while whey is a concentrated dairy protein commonly mixed into drinks or added to recipes.
Can Protein Semolina be used in cakes and other baked goods?
Yes, Protein Semolina can be used in some cakes and baked goods, especially recipes that already call for semolina. It may make the crumb denser or drier, so replacing all the flour in a recipe can change the result.
Why does Protein Semolina porridge turn lumpy?
Protein Semolina porridge turns lumpy when the semolina hits hot liquid in a clump or is not stirred as it thickens. Pour it in slowly while whisking, or mix it with cool liquid first, then heat it.
Is Protein Semolina the same as durum wheat semolina?
No, Protein Semolina is not necessarily the same as plain durum wheat semolina. It is a higher-protein product, often made by adding a protein-containing ingredient, whereas ordinary durum semolina is milled from durum wheat alone.
Can Protein Semolina be prepared with water instead of milk?
Yes, Protein Semolina can be cooked with water instead of milk. Water gives it a simpler taste and does not add dairy; milk makes the porridge creamier. Stir while cooking and adjust the liquid to the desired consistency.
Is Protein Semolina useful as a post-workout meal?
Yes, Protein Semolina can form part of a post-workout meal, but it need not be eaten immediately after exercise. Pair it with a protein-rich food such as milk, yogurt, or eggs for a more complete meal.
Protein Semolina Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1mg · 6% DV
B5
0.3mg · 6% DV
B2
0.05mg · 4% DV
Minerals
Selenium
13µg · 24% DV
Manganese
0.3mg · 13% DV
Copper
0.1mg · 11% DV
Phosphorus
60mg · 9% DV
Potassium ⭐
60mg · 2% DV
Sodium
1mg · 0% DV
Protein Semolina Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Protein Semolina
To burn the 170 calories in 1 serving (medium) (50 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?
Protein Semolina is a higher-protein take on wheat semolina, the coarse milled grain used in porridges, puddings and savoury cooking. Cook it with water or milk until tender and creamy; it can also be stirred into soups or used in place of ordinary semolina in suitable recipes.
Its flavour is mild and wheaty, while the texture can range from smooth to softly grainy depending on how long it cooks. It works as a breakfast bowl with fruit, nuts or cinnamon, or as a warm snack. With 25 g of protein per 100 g, it has a notably protein-forward profile alongside its carbohydrates. For a lighter bowl, cook it with water or lower-fat milk and add fruit for sweetness.
How Nutritious Is Protein Semolina?
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
High
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 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 Contain Allergens?
Contains these allergens:
Which Diets Is Protein Semolina 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 Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
Compare Protein Semolina
Foods Similar to Protein Semolina
Have another question about Protein Semolina?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.