How many calories are in Semolina?

Semolina contains 360 calories per 100g serving (USDA data).

How much protein is in Semolina?

Semolina provides 12.7g of protein per 100g, which is 25% of the recommended daily value.

Is Semolina high in fat?

Semolina is low in fat with only 1.1g per 100g (1% DV).

What vitamins and minerals are in Semolina?

Semolina is a notable source of Manganese (27% DV), Carbohydrate (26% DV), and Protein (25% DV) per 100g.

Semolina

SR Legacy·Comprehensive Reference Data

Semolina, unenriched

Cereal Grains and Pasta

Semolina is primarily a carbohydrate source, delivering 72.8g of carbs with minimal fat at 1.1g per 100g. Semolina packs 360 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 1mg of sodium, Semolina is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Semolina delivers meaningful amounts of 12 different vitamins and minerals above 10% of daily value.

Calories360KCAL

Protein12.7G

Fat1.1G

Carbs72.8G

Fiber3.9G

Calorie Distribution

352kcal

Protein14%12.7 g
Fat3%1.1 g
Carbs83%72.8 g

Serving Size

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water	12.7	G
Energy	360	KCAL
Protein	12.7	G
Total lipid (fat)	1.1	G
Carbohydrate, by difference	72.8	G
Fiber, total dietary	3.9	G
Cholesterol	0	MG

Vitamin C, total ascorbic acid	0	MG
Thiamin	0.28	MG
Riboflavin	0.08	MG
Niacin	3.3	MG
Vitamin B-6	0.10	MG
Folate, total	72.0	UG
Vitamin B-12	0	UG
Vitamin A, RAE	0	UG
Vitamin D (D2 + D3)	0	UG

Calcium, Ca	17.0	MG
Iron, Fe	1.2	MG
Magnesium, Mg	47.0	MG
Phosphorus, P	136	MG
Potassium, K	186	MG
Sodium, Na	1.0	MG
Zinc, Zn	1.1	MG
Copper, Cu	0.19	MG
Manganese, Mn	0.62	MG

Energy	1506	kJ
Ash	0.77	G
Pantothenic acid	0.58	MG
Folic acid	0	UG
Folate, food	72.0	UG
Folate, DFE	72.0	UG
Vitamin B-12, added	0	UG
Retinol	0	UG
Vitamin A, IU	0	IU
Vitamin D (D2 + D3), International Units	0	IU
Fatty acids, total saturated	0.15	G
SFA 4:0	0	G
SFA 6:0	0	G
SFA 8:0	0	G
SFA 10:0	0	G
SFA 12:0	0	G
SFA 14:0	0.002	G
SFA 16:0	0.13	G
SFA 18:0	0.02	G
Fatty acids, total monounsaturated	0.12	G
MUFA 16:1	0	G
MUFA 18:1	0.12	G
MUFA 20:1	0	G
MUFA 22:1	0	G
Fatty acids, total polyunsaturated	0.43	G
PUFA 18:2	0.39	G
PUFA 18:3	0.04	G
PUFA 18:4	0	G
PUFA 20:4	0	G
PUFA 20:5 n-3 (EPA)	0	G
PUFA 22:5 n-3 (DPA)	0	G
PUFA 22:6 n-3 (DHA)	0	G
Tryptophan	0.16	G
Threonine	0.34	G
Isoleucine	0.49	G
Leucine	0.87	G
Lysine	0.24	G
Methionine	0.20	G
Cystine	0.36	G
Phenylalanine	0.62	G
Tyrosine	0.33	G
Valine	0.54	G
Arginine	0.47	G
Histidine	0.26	G
Alanine	0.37	G
Aspartic acid	0.52	G
Glutamic acid	4.6	G
Glycine	0.40	G
Proline	1.4	G
Serine	0.60	G
Alcohol, ethyl	0	G

Common Serving Sizes

Serving	Cal	Protein	Fat	Carbs
cup (167g)	601	21.2g	1.8g	121.6g

Scaled from Semolina's per-100g values using USDA portion data.

More in Cereal Grains and Pasta

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Nutrient Highlights

Semolina is a excellent source of Protein (25% DV) — see top foods ranked by Protein
Semolina is a good source of Fiber (14% DV) — see top foods ranked by Fiber
Semolina is a good source of Magnesium (11% DV) — see top foods ranked by Magnesium
Semolina is a good source of Zinc (10% DV) — see top foods ranked by Zinc

Dietary Considerations

Semolina is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

Fiber: top 14% (#1,157 of 8,262)
Magnesium: top 15% (#1,239 of 8,262)

Explore by Nutrient

Top foods in Protein Top foods in Fiber Top foods in Iron Top foods in Calcium Top foods in Potassium Top foods in Sodium Top foods in Magnesium Top foods in Zinc

Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories360

% Daily Value*

Total Fat 1.1G1%

Cholesterol 0MG0%

Sodium 1.0MG0%

Total Carbohydrate 72.8G26%

Dietary Fiber 3.9G14%

Total Sugars 0

Protein 12.7G25%

Vitamin D 0UG0%

Calcium 17.0MG1%

Iron 1.2MG7%

Potassium 186MG4%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168933.

View on USDA FoodData Central →