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A small, softly puffed semolina dessert sits in a baking dish, with a lightly browned golden top and a pale, tender-looking interior.

Semolina soufflé Calories

Baked semolina-based dessert; carbohydrate-forward with moderate protein.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

198kcal

GI

63medium

POTASSIUM · 100 G

118mg

FIBER · 100 G

1.1g

Quick answer

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.

Semolina soufflé Nutrition Facts

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%

Semolina soufflé nutrition facts table · 1 serving (medium) (140 g)

NutrientAmount% DV
Calories277 kcal
Total fat9 g12%
Saturated fat3.78 g19%
Trans fat0.07 g
Sodium171 mg7%
Total carbohydrate40.2 g15%
Fiber1.5 g5%
Protein8.5 g17%

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 Serving of Semolina soufflé?

ServingAmountCalories
1 serving (medium)140 g277 kcal
2 tablespoon (grated)30 g59 kcal
1 piece (small)70 g139 kcal
½ cup (half)95 g188 kcal
100 g100 g198 kcal
1 piece (medium)110 g218 kcal
1 piece (large)160 g317 kcal
1 cup (whole)190 g376 kcal
1 serving (large)220 g436 kcal

Calculated from 198 calories per 100 g.

Frequently Asked Questions About Semolina soufflé

What is semolina soufflé?

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.

How do you make semolina soufflé?

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.

Why does semolina soufflé collapse?

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.

Is semolina soufflé the same as semolina pudding?

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.

Can semolina soufflé be baked in individual ramekins?

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.

Does semolina soufflé need to be served straight from the oven?

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.

Can you make semolina soufflé with coarse semolina?

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.

Can semolina soufflé be made ahead of time?

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.

How should leftover semolina soufflé be stored and reheated?

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.

What should you serve with semolina soufflé?

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.

Semolina soufflé Vitamins & Minerals

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

Semolina soufflé Glycemic Index

GLYCEMIC INDEX

63
Medium
0 Low5570100

GLYCEMIC LOAD

25.2
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Semolina soufflé

To burn the 277 calories in 1 serving (medium) (140 g):

🚶

69min

Walking (5 km/h)

🏃

28min

Running (8 km/h)

🚴

38min

Cycling

🏊

32min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Semolina soufflé?

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.

How Nutritious Is Semolina soufflé?

Nutrient density

Low

32/ 100

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

35/ 100

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 Semolina soufflé 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 Semolina soufflé Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Semolina soufflé 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

Semolina soufflé Fat Profile

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.