Flour, semolina, fine
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Semolina is a coarse, golden flour milled from hard durum wheat, prized for its distinct, slightly nutty flavor and a firm, granular texture that holds its shape beautifully during cooking. Nutritionally, it's a powerhouse of complex carbohydrates and a solid source of plant-based protein, making it a staple for sustained energy across many global cuisines.
Calorie split: 15% protein · 80% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People love semolina for its unique, toothsome texture that elevates simple dishes—from the creamy yet al dente bite of Italian pasta to the comforting, porridge-like consistency of North African couscous. Its neutral, wheaty flavor makes it a versatile canvas for both savory and sweet preparations.
⚠️ Watch-outs & how to enjoy it better
As a refined wheat product, semolina can cause rapid blood sugar spikes and is a common gluten allergen, making it unsuitable for those with celiac disease or gluten sensitivity. To counteract glycemic impact, pair it with protein (like legumes or cheese) and healthy fats (like olive oil), and opt for whole-grain semolina when available for more fiber.
Key benefits
- High in complex carbohydrates for sustained energy release
- Good source of plant-based protein (13g per 100g)
- Contains dietary fiber to support digestive health
- Rich in B vitamins like thiamine and folate for metabolism
- Provides essential minerals such as iron and magnesium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'semolina' comes from the Latin 'simila,' meaning 'fine flour,' but the grain itself is anything but fine—it's deliberately coarse, which is why it's perfect for making pasta that maintains a firm 'al dente' bite even after cooking.
Full nutrition (USDA data · scales with serving)
| Water | 12.1 g |
| Energy (Atwater General Factors) | 358 kcal |
| Energy (Atwater Specific Factors) | 366 kcal |
| Nitrogen | 2.1 g |
| Protein | 13.3 g |
| Total lipid (fat) | 1.8 g |
| Ash | 0.73 g |
| Carbohydrate, by difference | 72.0 g |
| Fiber, total dietary | 3.7 g |
| Calcium, Ca | 19.8 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 46.3 mg |
| Phosphorus, P | 163 mg |
| Potassium, K | 208 mg |
| Sodium, Na | 0.43 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.29 mg |
| Manganese, Mn | 0.84 mg |
| Selenium, Se | 44.1 ug |
| Molybdenum, Mo | 47.9 ug |
| Thiamin | 0.69 mg |
| Riboflavin | 0.34 mg |
| Niacin | 5.6 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 164 ug |
Fat & fatty acid profile (per 100g)
Estimated from Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST — USDA does not publish this profile for Flour.
| Fatty acids, total saturated | 0.15 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.04 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.66 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.17 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.48 g |
| MUFA 18:1 c | 0.47 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.95 g |
| PUFA 18:2 | 0.91 g |
| PUFA 18:2 n-6 c,c | 0.91 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST — USDA does not publish this profile for Flour.
| Tryptophan | 0.02 g |
| Threonine | 0.10 g |
| Isoleucine | 0.09 g |
| Leucine | 0.35 g |
| Lysine | 0.16 g |
| Methionine | 0.06 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.15 g |
| Tyrosine | 0.12 g |
| Valine | 0.11 g |
| Arginine | 0.18 g |
| Histidine | 0.09 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.19 g |
| Glutamic acid | 0.46 g |
| Glycine | 0.12 g |
| Proline | 0.29 g |
| Serine | 0.15 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between semolina and regular flour?
Semolina is coarsely ground from hard durum wheat, giving it a gritty texture and higher protein content, while regular all-purpose flour is finely milled from softer wheat. Semolina is ideal for pasta and certain breads, while all-purpose flour is for cakes and pastries.
Can I use semolina to make bread?
Yes, but it's often blended with other flours. In Italy, it's used for rustic breads like 'pane di semola,' and in North Africa, it's key for flatbreads like 'msemen.' Its high protein helps create a chewy crust and open crumb.
Is semolina gluten-free?
No, semolina is derived from wheat and contains gluten. It is not suitable for anyone with celiac disease, gluten intolerance, or wheat allergies. For gluten-free alternatives, consider cornmeal or rice flour.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.58 kcal/g · 15% calories from protein · 3.7 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.