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Baked semolina-based dessert; carbohydrate-forward with moderate protein.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Semolina soufflé (140 g) has 277 calories. That works out to 198 calories per 100 g. It contains 40.2 g of carbs, 8.5 g of protein, 9 g of fat and 1.5 g of fiber. Its 15.4 µg of Selenium covers 28% of the Daily Value. Its glycemic index is 63 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 140 g
277
KCAL / 140G
Carbs
40.2g
· 15% DV
Protein
8.5g
· 17% DV
Fat
9g
· 12% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 12% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 171 mg | 7% |
| Total carbohydrate | 40.2 g | 15% |
| Fiber | 1.5 g | 5% |
| Protein | 8.5 g | 17% |
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) | 140 g | 277 kcal |
| 2 tablespoon (grated) | 30 g | 59 kcal |
| 1 piece (small) | 70 g | 139 kcal |
| ½ cup (half) | 95 g | 188 kcal |
| 100 g | 100 g | 198 kcal |
| 1 piece (medium) | 110 g | 218 kcal |
| 1 piece (large) | 160 g | 317 kcal |
| 1 cup (whole) | 190 g | 376 kcal |
| 1 serving (large) | 220 g | 436 kcal |
Calculated from 198 calories per 100 g.
Semolina soufflé is a baked dessert made with semolina and typically milk, eggs, and sugar. It rises in the oven and has a soft, tender texture; unlike a chocolate lava cake, its center is not usually liquid.
Cook semolina with milk and sugar until thick, then let it cool slightly before mixing in the egg yolks. Fold in beaten egg whites gently, divide the mixture among oven-safe dishes, and bake until risen and set.
Semolina soufflé can collapse if the egg whites are under-whipped, folded in too roughly, or the oven door is opened before the mixture sets. Some settling after it leaves the oven is normal for a soufflé.
No. Semolina pudding is usually cooked on the stovetop and served with a thick, spoonable texture, while semolina soufflé contains eggs and is baked to rise. Their ingredients can overlap, but the methods and textures differ.
Yes, individual oven-safe ramekins work well for semolina soufflé and make serving easier. Leave room at the top for the mixture to rise, and check that the centers are set before taking the dishes out.
It is best served soon after baking, while warm and risen. Semolina soufflé starts to sink as it cools, but it remains enjoyable after settling and can be served warm rather than piping hot.
You can use coarse semolina, but it gives semolina soufflé a more noticeable grainy texture and may take longer to soften in the milk. Fine semolina usually produces a smoother, more even dessert.
You can cook the semolina base ahead, but fold in the beaten egg whites just before baking for the best rise. Once baked, semolina soufflé loses volume as it sits, so it is not ideal to prepare fully in advance.
Refrigerate leftover semolina soufflé in a covered container once it has cooled, and eat it within a few days. Reheat it gently in the microwave or oven; it will warm through but will not regain its original rise.
Fresh berries or other tart fruit pair well with semolina soufflé because their acidity balances its milky sweetness. Plain yogurt is another simple accompaniment, while chocolate sauce makes the dessert richer.
Vitamins
Biotin
5.88µg · 20% DV
B12
0.39µg · 16% DV
B2
0.2mg · 15% DV
B5
0.59mg · 12% DV
Minerals
Selenium
15µg · 27% DV
Phosphorus
143mg · 20% DV
Manganese
0.31mg · 13% DV
Calcium
109mg · 11% DV
Sodium
171mg · 7% DV
Potassium ⭐
165mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 277 calories in 1 serving (medium) (140 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.
Semolina soufflé is a Turkish home-style baked dessert made by combining semolina with milk, eggs and sugar; some recipes also use butter. It rises as it bakes, with a lightly browned top and a tender, softly grainy centre. Recipes vary, so it may be more or less airy depending on how the eggs are prepared.
In Turkey, it is usually served warm after a meal, sometimes with tea or fresh fruit. It is mainly a carbohydrate-based dessert, with 28.7 g of carbohydrates per 100 g. For a lighter serving, keep the portion modest and pair it with fruit rather than adding a sweet sauce.
Low
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
3.78g
MONOUNSATURATED
2.94g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 27.3:1
Above the ideal 4:1 (27.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.