Semolina
How Many Calories in Semolina? Nutrition Facts and Benefits
Semolina is a coarse flour milled from durum wheat. Recognized by its pale golden color and slightly nutty flavor, it’s a staple in Mediterranean, Middle Eastern, and South Asian cuisines. Semolina is commonly used to make pasta, couscous, porridges (such as upma), desserts (like halva), and baked goods. Its versatile texture makes it suitable for both sweet and savory dishes.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (dry) | 360 kcal | 73 g | 13 g | 1.0 g | 4 g | 1 mg |
| 2 | 1 serving (50 g dry) | 180 kcal | 36 g | 6.5 g | 0.5 g | 2 g | 0 mg |
Health Benefits of Semolina
- Provides complex carbohydrates for energy and is naturally low in fat.
- Contains protein that can help with fullness and muscle maintenance.
- A source of essential micronutrients such as selenium, iron, and B vitamins (e.g., thiamin, folate), which support normal energy metabolism.
- Whole-durum (whole-wheat) semolina offers more fiber, supporting digestive health.
- Versatile base for balanced meals when paired with vegetables, legumes, and healthy fats.
Semolina Consumption Tips
- Use in porridges (upma), pilafs, halva, and as a base for pasta or gnocchi; it also thickens soups and stews.
- Pair with vegetables, legumes, or lean proteins to create a balanced plate.
- Choose whole-wheat/whole-durum semolina when possible to increase fiber.
- Keep portions moderate: 40–60 g dry per serving is typical for porridge or pilaf.
- For sweet dishes, limit added sugar; flavor with fruit, cinnamon, vanilla, or cardamom instead.
- Add healthy fats in moderation (olive oil, nuts, seeds) for better satiety.
- Note: Semolina contains gluten; individuals with celiac disease or gluten sensitivity should avoid it.