Semolina, enriched
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Enriched semolina is a coarse, golden flour milled from hard durum wheat, prized for its firm, satisfying bite and nutty, wheaty flavor. Nutritionally, it's a carbohydrate-dense powerhouse, providing sustained energy with a notable protein content for a grain product.
Calorie split: 14% protein · 83% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People adore semolina for its unique, toothsome texture that holds sauces beautifully and its ability to transform into everything from creamy porridge to firm, golden pasta. It's a comforting staple that forms the backbone of countless traditional meals across many cultures.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause rapid blood sugar spikes, making it less ideal for those with insulin resistance or diabetes. As a wheat product, it contains gluten, a common allergen. To mitigate blood sugar impact, always pair semolina dishes with protein (like eggs, cheese, or legumes) and healthy fats (like olive oil or nuts), and practice portion control.
Key benefits
- Excellent source of energy from complex carbohydrates
- Good plant-based protein content for muscle maintenance
- Enriched with B vitamins like folate and iron to prevent deficiencies
- High in fiber for digestive health and satiety
- Versatile base for both savory main dishes and sweet desserts
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The golden color of traditional Italian pasta comes specifically from using durum wheat semolina, which is rich in the natural pigment lutein.
Full nutrition (USDA data · scales with serving)
| Water | 12.7 g |
| Energy | 360 kcal |
| Energy | 1506 kj |
| Protein | 12.7 g |
| Total lipid (fat) | 1.1 g |
| Ash | 0.77 g |
| Carbohydrate, by difference | 72.8 g |
| Fiber, total dietary | 3.9 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 4.4 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 |
| Selenium, Se | 89.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.81 mg |
| Riboflavin | 0.57 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 0.58 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 183 ug |
| Folic acid | 111 ug |
| Folate, food | 72.0 ug |
| Folate, DFE | 261 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
Fat & fatty acid profile (per 100g)
| 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 | 0.00 g |
| SFA 16:0 | 0.13 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.12 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.12 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.43 g |
| PUFA 18:2 | 0.39 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| 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 |
FAQ
What's the difference between semolina and regular wheat flour?
Semolina is a coarse grind from hard durum wheat, giving it a gritty texture and high protein content ideal for pasta. Regular flour is from softer wheat and is finely milled, making it better for breads and cakes.
Is semolina gluten-free?
No. Semolina is derived from wheat and contains gluten, so it is not suitable for people with celiac disease or gluten sensitivity.
How do I cook semolina porridge without lumps?
Whisk the dry semolina into cold water or milk first to form a smooth paste. Then, slowly bring the liquid to a simmer while stirring constantly until it thickens.
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 3.60 kcal/g · 14% calories from protein · 3.9 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.