Semolina Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for semolina varieties and preparations. Get detailed nutrition facts for this protein-rich, gluten-containing pasta including essential minerals, B-vitamins, and energy content for healthy meal planning.
How Many Calories Are In Semolina?
Semolina calories vary based on the type and preparation method. Research from
ResearchGate
shows that semolina is a high-energy, protein-rich grain product with excellent nutritional value:
Regular Semolina (per 100g raw):
• Calories: 360 kcal
• Protein: 12.7g (high-quality protein)
• Carbohydrates: 72.8g (complex carbohydrates)
• Fat: 1.1g (low fat content)
• Fiber: 3.9g (supports digestion)
• Energy Density: High (provides sustained energy)
Cooked Semolina (per 100g):
• Calories: 108 kcal (water absorption reduces density)
• Protein: 3.8g (retains protein quality)
• Carbohydrates: 21.8g (easily digestible)
• Fat: 0.3g (minimal fat)
• Fiber: 1.2g (supports gut health)
Calculate your daily calorie needs with our BMR calculator
to see how semolina fits into your nutrition plan.
Semolina Calories & Nutritional Facts Calculator
Standard Serving: One cup of cooked semolina (155g) provides about
163
calories and serves as an excellent source of sustained energy and essential minerals.
Common Serving Sizes:
• 1 tablespoon raw (15g): 54 calories
• 1/4 cup raw (60g): 216 calories
• 1/2 cup raw (120g): 432 calories
• 1 cup cooked (155g): 169 calories
• 100g raw: 360 calories
Portion Control: Semolina is energy-dense and provides sustained
energy due to its complex carbohydrate content. Plan
your daily macros
accordingly to optimize your nutritional intake.
Semolina Nutrition Comparison Chart
| Semolina Type | Calories (100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Folate (mcg) |
|---|---|---|---|---|---|---|---|
| Regular Semolina (Raw) | 360 | 12.7 | 72.8 | 3.9 | 1.1 | 3.2 | 72 |
| Durum Wheat Semolina (Raw) | 361 | 13.2 | 72.1 | 4.2 | 1.0 | 3.5 | 78 |
| Wholemeal Semolina (Raw) | 340 | 11.8 | 69.4 | 8.7 | 2.1 | 4.1 | 65 |
| Cooked Semolina | 108 | 3.8 | 21.8 | 1.2 | 0.3 | 1.0 | 21 |
| Protein Enriched Semolina (Raw) | 375 | 18.5 | 68.2 | 4.8 | 1.5 | 3.8 | 82 |
Nutritional Information for Semolina
Semolina is a nutrient-dense grain product that provides exceptional
nutritional benefits. Studies from
ResearchGate
demonstrate that semolina offers unique health benefits due to its high protein and mineral content.
Key Nutrients (per 100g raw semolina):
• Quality Carbohydrates: 72.8g (complex carbohydrates for sustained energy)
• Complete Protein: 12.7g (contains all essential amino acids)
• Iron: 3.2mg (18% DV for men, 36% DV for women)
• Magnesium: 54mg (13% DV – supports muscle function)
• Phosphorus: 174mg (14% DV – supports bone health)
• B-Vitamins: Folate and niacin for energy metabolism
Mineral Content: Semolina provides essential minerals for overall health and
supports various bodily functions. Calculate your
daily protein needs
to optimize your semolina consumption.
References
- Oladiran, D. A., & Emmambux, N. M. (2021). Functional and nutritional properties of roasted semolina porridge with ghee and monoglyceride. Food Bioscience, 42, 101156.
- Segura-Campos, M. R., García-Rodríguez, K., Ruiz-Ruiz, J. C., Chel-Guerrero, L., & Betancur-Ancona, D. (2014). In vitro bioactivity, nutritional and sensory properties of semolina pasta added with hard-to-cook bean (Phaseolus vulgaris L.) protein hydrolysate. Journal of Functional Foods, 8, 1-8.
