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[N]extrient

Semolina

SR Legacy·Comprehensive Reference Data

Semolina, enriched

Cereal Grains and Pasta

A 100g serving covers 163% of the daily recommended Selenium, making Semolina one of the more concentrated dietary sources of this nutrient. 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 15 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

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water12.7G
Energy360KCAL
Protein12.7G
Total lipid (fat)1.1G
Carbohydrate, by difference72.8G
Fiber, total dietary3.9G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.81MG
Riboflavin0.57MG
Niacin6.0MG
Vitamin B-60.10MG
Folate, total183UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.26MG
Vitamin D (D2 + D3)0UG
Calcium, Ca17.0MG
Iron, Fe4.4MG
Magnesium, Mg47.0MG
Phosphorus, P136MG
Potassium, K186MG
Sodium, Na1.0MG
Zinc, Zn1.1MG
Copper, Cu0.19MG
Manganese, Mn0.62MG
Selenium, Se89.4UG
Energy1506kJ
Ash0.77G
Pantothenic acid0.58MG
Folic acid111UG
Folate, food72.0UG
Folate, DFE261UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.15G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00G
SFA 14:00.002G
SFA 16:00.13G
SFA 18:00.02G
Fatty acids, total monounsaturated0.12G
MUFA 16:10G
MUFA 18:10.12G
MUFA 20:10G
MUFA 22:10G
Fatty acids, total polyunsaturated0.43G
PUFA 18:20.39G
PUFA 18:30.04G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.16G
Threonine0.34G
Isoleucine0.49G
Leucine0.87G
Lysine0.24G
Methionine0.20G
Cystine0.36G
Phenylalanine0.62G
Tyrosine0.33G
Valine0.54G
Arginine0.47G
Histidine0.26G
Alanine0.37G
Aspartic acid0.52G
Glutamic acid4.6G
Glycine0.40G
Proline1.4G
Serine0.60G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (167g)60121.2g1.8g121.6g

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

More in Cereal Grains and Pasta

Spelt (Cooked)

127 kcal5.5g protein

Wheat Flour Whole-grain (includes Foods for Usda's Food Distribution Program)

340 kcal13.2g protein

Quinoa (Cooked)

120 kcal4.4g protein

Quinoa (Uncooked)

368 kcal14.1g protein

Flour Rye

8.4g protein

Millet Whole Grain

10g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Pasta Without Added Salt (Cooked)

158 kcal5.8g protein

Pasta With Added Salt (Cooked)

157 kcal5.8g protein

Wheat Flour 13% Protein Bleached

362 kcal13.07g protein

Macaroni Vegetable Dry

367 kcal13.14g protein

Wheat Flour 11.5% Protein Bleached

363 kcal11.5g protein

Wheat Flour 11.5% Protein Unbleached

363 kcal11.5g protein

Nutrient Highlights

  • Semolina is a excellent source of Protein (25% DV) — see top foods ranked by Protein
  • Semolina is a excellent source of Iron (24% DV) — see top foods ranked by Iron
  • 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.

  • Semolina provides 4.4mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

  • Semolina is a meaningful source of folate at 183mcg per 100g, important during pregnancy. See the Pregnancy Nutrition Guide.

  • Semolina provides 89mcg of selenium per 100g, a mineral important for thyroid function. See the Thyroid Health Diet Guide.

Rankings Among 8,262 USDA Foods

  • Iron: top 10% (#826 of 8,262)
  • Fiber: top 14% (#1,157 of 8,262)
  • Magnesium: top 15% (#1,239 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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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 4.4MG24%
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: 169715.

View on USDA FoodData Central →