Semolina (unenriched) nutrition facts
Per 1 cup · 167 g
of a 2,000 cal day
- Protein21g14% of calories
- Carbs122g83% of calories
- Fat1.8g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Semolina (unenriched) (1 cup, 167 g) has 601 calories, with 21 g of protein, 122 g of carbohydrates and 1.8 g of fat. Most of its energy comes from carbs (83% of calories). It is high in protein (42% DV), dietary fiber (23% DV) and thiamine (39% DV).
High in
20%+ of the daily value
- Protein42%
- Dietary fiber23%
- Thiamine39%
- Niacin35%
- Folate (B9)30%
- Iron26%
Good source of
10–19% of the daily value
- Riboflavin (B2)10%
- Vitamin B613%
- Pantothenic acid19%
- Magnesium19%
- Zinc16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (167 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.5 mg | 39% |
| Riboflavin (B2) | 0.1 mg | 10% |
| Niacin | 6 mg | 35% |
| Vitamin B6 | 0.2 mg | 13% |
| Folate (B9) | 120 μg | 30% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 28 mg | 3% |
| Iron | 2 mg | 26% |
| Potassium | 311 mg | 7% |
| Magnesium | 78 mg | 19% |
| Phosphorus | 227 mg | 32% |
| Zinc | 2 mg | 16% |
| Copper | 0.3 mg | 35% |
| Manganese | 1 mg | 45% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 8 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lysine | 0.4 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 0.2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
601 calSemolina (enriched)1 cupsame cal
100 calCaputo Semola, Double Milled¼ cup−501 cal
150 calBob's Red Mill Natural Foods, Inc. Bob's Red Mill, Semolina Flour¼ cup−451 cal
129 calWaitrose Semolina1 bowl−472 cal- 160 cal
Bob's Red Mill Semolina Flour¼ cup−441 cal - 210 cal
Anna Durum Wheat Semolina½ cup dry−391 cal
Burning 601 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 114minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Semolina (unenriched)?
One serving of Semolina (unenriched) (1 cup) has 601 calories, which works out to 360 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Semolina (unenriched) high in protein?
It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Semolina (unenriched) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 115 g of net carbs and 83% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Semolina (unenriched)?
1.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
