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Unsweetened semolina Calories
Dry wheat semolina with no added sugar; a carbohydrate-rich grain product containing gluten.
CALORIES · 100 G
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
50 gram (medium) of Unsweetened semolina (50 g) has 180 calories. That works out to 360 calories per 100 g. It contains 36.4 g of carbs, 6.3 g of protein, 0.5 g of fat and 2 g of fiber. Its 39.1 µg of Selenium covers 71% of the Daily Value. Under the NOVA system it is classified as "Minimally Processed".
Unsweetened semolina Nutrition Facts
Selected: 50 gram (medium) · 50 g
180
KCAL / 50G
Carbs
36.4g
· 13% DV
Protein
6.3g
· 13% DV
Fat
0.5g
· 1% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 14% · Fat 3%
Unsweetened semolina nutrition facts table · 50 gram (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 180 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.5 mg | 0% |
| Total carbohydrate | 36.4 g | 13% |
| Fiber | 2 g | 7% |
| Protein | 6.3 g | 13% |
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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Unsweetened semolina Calories per Serving
| Serving | Amount | Calories |
|---|---|---|
| 1 teaspoon (small) | 3 g | 11 kcal |
| 1 tablespoon (medium) | 10 g | 36 kcal |
| 25 g | 25 g | 90 kcal |
| 1 ounce (medium) | 28.4 g | 102 kcal |
| 50 g | 50 g | 180 kcal |
| 75 g | 75 g | 270 kcal |
| 100 g | 100 g | 360 kcal |
| 1 cup (medium) | 167 g | 601 kcal |
| 1 cup (large) | 200 g | 720 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Unsweetened semolina
What is unsweetened semolina?
Unsweetened semolina is coarse-ground wheat with no sugar added. It is a plain grain ingredient, not a sweetened cereal or pudding mix, and is minimally processed. You can use it in both sweet and savoury recipes.
How do you cook unsweetened semolina?
Cook unsweetened semolina by stirring it gradually into simmering milk, water or stock. Keep stirring as it thickens to prevent lumps, then follow your recipe for the desired consistency and seasoning.
Can you make semolina pudding with unsweetened semolina?
Yes, unsweetened semolina works well in semolina pudding. Cook it with milk until thick, then add sugar or another sweetener if you want a sweet pudding; the semolina itself does not supply added sweetness.
Can you make pasta with unsweetened semolina?
Yes, unsweetened semolina can be used to make pasta, often combined with water or other ingredients to form a dough. Knead and shape the dough according to your recipe; the lack of added sugar does not prevent it from binding.
Is unsweetened semolina different from regular semolina?
Usually, unsweetened semolina is simply plain semolina with no added sugar. Regular semolina is also commonly sold without sugar, so check whether a product is a sweetened mix rather than assuming the grain itself is different.
What can you make with unsweetened semolina besides porridge?
Unsweetened semolina can be used for pasta, dumplings, baked goods, coatings and savoury dishes such as thickened soups. Its small granules absorb liquid, so adjust the recipe’s liquid and cooking time when substituting it for another ingredient.
Can you use unsweetened semolina instead of flour?
Sometimes, but unsweetened semolina is not a one-for-one replacement for ordinary flour in every recipe. It is coarser and absorbs liquid differently, so it works best in recipes designed for semolina or when only part of the flour is replaced.
How should you store unsweetened semolina?
Store unsweetened semolina in a cool, dry place in a tightly sealed container. Keep it away from moisture and strong odours, and discard it if you find mould, insects or an unusual smell.
Can you eat unsweetened semolina raw?
It is better to cook unsweetened semolina before eating it. Cooking softens the dry grains and gives them the texture expected in porridge, pudding or other dishes; follow the preparation instructions for any recipe that uses it.
Can babies eat unsweetened semolina?
Yes, semolina can be offered to a baby who is ready for solid foods, prepared in an age-appropriate texture. It is made from wheat and contains gluten, so introduce it in line with your child’s feeding guidance; ask a paediatrician about individual concerns.
Unsweetened semolina Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.66mg · 10% DV
Folate
36µg · 9% DV
B5
0.29mg · 6% DV
Minerals
Selenium
39µg · 71% DV
Manganese
0.31mg · 13% DV
Copper
0.1mg · 11% DV
Phosphorus
68mg · 10% DV
Potassium ⭐
93mg · 3% DV
Sodium
0.5mg · 0% DV
How to Burn Off Unsweetened semolina
To burn the 180 calories in 50 gram (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 Unsweetened semolina?
Unsweetened semolina is dry, coarsely milled wheat with no sugar added to the product itself. It is cooked into porridge and puddings, and used in baking; recipes may add sugar, so the finished dish is not necessarily unsweetened.
Once cooked, it turns soft with a gently grainy texture. In Turkey it is familiar in milk-based desserts and irmik helvası, while English-speaking cooks may use it for breakfast porridge, puddings or baking. It is mainly a source of carbohydrate, with 72.83 g per 100 g dry. For a lighter serving, cook it with milk or water and add fruit or cinnamon, keeping sweeteners modest.
How Nutritious Is Unsweetened semolina?
Nutrient density
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.
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 Unsweetened 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 Unsweetened semolina Contain Allergens?
Contains these allergens:
Which Diets Is Unsweetened semolina Good For?
Vegan
✓ 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
Unsweetened semolina Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.