Semolina is a coarse flour milled from durum wheat, sold and stored in its raw, uncooked form before being used in cooking. It is a staple ingredient in pasta, couscous, gnocchi and porridge-style dishes across Mediterranean and Middle Eastern cuisines, and is also used in baked goods and as a coating for fried foods. Per 100 g, raw semolina provides 353 kcal, 10.7 g of protein, 1.2 g of fat, 72.8 g of carbohydrates and 3.2 g of dietary fibre, with negligible sugars. It contributes 186 mg of potassium, 136 mg of phosphorus and 34 mg of magnesium per 100 g, alongside 42 mcg of folate and 30 mcg of vitamin K. No glycemic index value is available for raw semolina. Suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in semolina?
Raw semolina contains 353 kcal per 100 g. A typical dry serving of around 75 g used for pasta or porridge would provide approximately 265 kcal before cooking.
How much protein is in semolina?
Semolina provides 10.7 g of protein per 100 g, which is relatively high for a grain flour. This comes from the durum wheat it is milled from, making it a more protein-dense option than many other refined flours.
Is semolina vegan-friendly?
Yes, semolina is suitable for vegan diets — it is purely a milled grain product with no animal-derived ingredients. It also fits vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 122 kcal |
| Protein | 3.4 g |
| Fat | 0.80 g |
| Carbs | 24.0 g |
| Sugars | 3.0 g |
| Fiber | 1.9 g |
| Starch | 14.6 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.25 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.27 g |
| Omega-3 | 0.040 g |
| Omega-6 | 0.26 g |
| Minerals | Amount |
|---|---|
| Calcium | 13.0 mg |
| Iron | 1.0 mg |
| Magnesium | 16.0 mg |
| Phosphorus | 62.0 mg |
| Potassium | 96.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.48 mg |
| Copper | 0.12 mg |
| Manganese | 3.0 mg |
| Selenium | 20.0 mcg |
| Iodine | 20.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 5.0 mcg |
| Vitamin C | 0.50 mg |
| Vitamin D | 0.25 mcg |
| Vitamin K | 0.80 mcg |
| Thiamin (B1) | 0.053 mg |
| Riboflavin (B2) | 0.010 mg |
| Niacin (B3) | 0.24 mg |
| Pantothenic acid (B5) | 0.24 mg |
| Vitamin B6 | 0.010 mg |
| Folate (B9) | 19.5 mcg |
Other cooking states of Semolina
Raw semolina (353 kcal).
