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Semolina Calories
B vitamins, energy source, low fat
CALORIES
GI
POTASSIUM
FIBER
Semolina Nutrition Facts
Selected: 100 g
360
KCAL / 100G
Carbs
72.8g
· 83%
Protein
12.7g
· 14%
Fat
1.1g
· 3%
Fiber
3.9g
Semolina Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B5
0.5mg · 10% DV
B3
1.5mg · 9% DV
B6
0.12mg · 7% DV
Minerals
Selenium
30µg · 55% DV
Manganese
1mg · 43% DV
Phosphorus
136mg · 19% DV
Magnesium
47mg · 11% DV
Semolina Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Semolina Processed?
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.
Does Semolina Contain Allergens?
Contains these allergens:
Which Diets Is Semolina Good For?
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
Semolina Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
Foods Similar to Semolina
Semolina — Frequently Asked Questions
How many calories are in semolina, and what are its macros?
Per 100 g, semolina provides 360 calories. It contains 12.7 g protein, 72.8 g carbs, 1.1 g fat, and 3.9 g fiber.
Does semolina contain gluten, and is it suitable for vegan diets?
Yes, semolina contains gluten, so it is an allergen for people avoiding gluten. It is compatible with omnivore, vegetarian, vegan, Mediterranean, and flexitarian diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.