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Semolina

Semolina

EverydayDry

Semolina is a coarse, golden-yellow flour milled from durum wheat, prized for its high gluten content and nutty flavor. This granular flour forms the foundation of pasta dough and couscous, providing the firm texture essential to al dente noodles, while also serving as a base for creamy porridges and puddings. Rich in protein, B vitamins, and slow-digesting carbohydrates, it retains more nutrients than refined wheat flours but contains gluten, making it unsuitable for celiac diets.

Macro Impact

A 1/2 cup serving contains 288 calories, 10g protein, 58g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 288 calories?
Walking3.5 mph, moderate pace
1 hour 7 min
YogaModerate effort, gentle pace
49 min
SwimmingModerate effort, freestyle
37 min
Biking12-14 mph, moderate effort
30 min
StairsStair climbing, moderate pace
33 min
Running5 mph (12 min/mile)
24 min

Nutrition Facts

Serving size1/2 cup (80 g)
Amount per serving
Calories288
% Daily Value*
Total Fat0.8g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium0.8mg
0%
Total Carbohydrate58g
21%
Dietary Fiber3g
11%
Total Sugars0.5g
Includes Added Sugars0g
0%
Protein10g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron1.0mg
5%
Potassium149mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
58 / 275 g
21%
Fiber
3 / 28 g
11%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
55 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
10 / 80 g
13%
Amino Acids
Histidine
0 / 3 g
7%
Isoleucine
0 / 2 g
25%
Leucine
1 / 3 g
22%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
13%
Phenylalanine
0 / 2 g
25%
Threonine
0 / 1 g
23%
Tryptophan
0 / 0 g
41%
Valine
0 / 2 g
21%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
4 g
Glycine
0 g
Proline
1 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
19%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
3 / 15 mg
18%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
6%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
58 / 400 mcg
14%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
1%
Vitamin K
24 / 105 mcg
23%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
17%
Iron
1 / 13 mg
8%
Magnesium
38 / 370 mg
10%
Manganese
1 / 2 mg
24%
Phosphorous
109 / 700 mg
16%
Potassium
149 / 3k mg
5%
Selenium
1 / 55 mcg
1%
Sodium
1 / 2.3k mg
0%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
10 g
Caffeine
0 mg
Choline
22 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Semolina, unenriched. USDA Standard Reference, Legacy. Food ID 168933.
  2. 2.Grains, semolina. Canadian Nutrient File. Food ID 4478.
  3. 3.Semolina. Frida. Public Food Key 1311.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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