⏱ 25 min totalSemolina Porridge
Per 1 serving · 584 g · 6 ingredients
of a 2,000 cal day
- Protein23g16% of calories
- Carbs90g60% of calories
- Fat16g24% of calories
At a glance
One serving of Semolina Porridge (584 g) has 600 calories, with 23 g of protein, 90 g of carbohydrates and 16 g of fat. Most of its energy comes from carbs (60% of calories). It is high in protein (47% DV), Vitamin A (35% DV) and Vitamin D (40% DV). Keep an eye on saturated fat, which provides 49% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin A35%
- Vitamin D40%
- Thiamine54%
- Riboflavin (B2)90%
- Niacin24%
Good source of
10–19% of the daily value
- Vitamin B618%
- Choline15%
- Potassium17%
- Magnesium19%
- Copper19%
- Manganese18%
Watch
20%+ of the daily value
- Saturated fat49%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Pour the milk into a small pot, add sugar and butter, and place over medium heat. Stir occasionally until it comes to a boil.
- 2
Remove the pot from heat and gradually whisk in the semolina.
- 3
Return the pot to the heat, continuously whisking until it boils again and thickens to your liking. Season with salt.
- 4
Top with strawberry jam and mix well before serving.
Vitamins & minerals
Amounts for 1 serving (584 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 317 μg | 35% |
| Vitamin C | 3 mg | 3% |
| Vitamin D | 6 μg | 40% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 2 μg | 1% |
| Thiamine | 1 mg | 54% |
| Riboflavin (B2) | 1 mg | 90% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 129 μg | 32% |
| Vitamin B12 | 3 μg | 107% |
| Pantothenic acid | 2 mg | 42% |
| Choline | 83 mg | 15% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 601 mg | 60% |
| Iron | 3 mg | 34% |
| Potassium | 804 mg | 17% |
| Magnesium | 81 mg | 19% |
| Phosphorus | 530 mg | 76% |
| Zinc | 3 mg | 27% |
| Copper | 0.2 mg | 19% |
| Manganese | 0.4 mg | 18% |
| Selenium | 62 μg | 114% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 31 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 24 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 316 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 13 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0.5 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 6 μg | — |
Burning 600 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)
- 84minSwimming laps
Common questions
How many calories are in Semolina Porridge?
One serving of Semolina Porridge (1 serving) has 600 calories, which works out to 103 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Semolina Porridge high in protein?
It provides a solid 23 g of protein per serving (47% of the 50 g daily value), but protein supplies only 16% 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 Porridge keto-friendly?
It is hard to fit into a strict keto diet. One serving has 88 g of net carbs and 60% 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 Porridge?
392 mg per serving.
How much sugar is in Semolina Porridge?
37 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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