Cooked semolina

Grain

Item Rating: 76/100

1 serving (100 grams) contains 123 calories, 3.7 grams of protein, 0.2 grams of fat, and 25.9 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		292.9
% Daily Value*
Total Fat		0.5 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		61.7 g	22%
	Dietary Fiber	1.9 g	6%
	Sugars	0.2 g
protein		8.8 g	17%
Vitamin D		0 mcg	0%
Calcium		16.7 mg	1%
Iron		2.9 mg	16%
Potassium		88.1 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 4 cal (1.6%)

Protein: 35 cal (12.3%)

Carbs: 246 cal (86.1%)

About Cooked semolina

Cooked semolina is a dish prepared from durum wheat, commonly associated with Middle Eastern, Mediterranean, and Indian cuisines. Semolina is made by milling hard durum wheat into coarse granules. Rich in carbohydrates, semolina provides an excellent energy source. A 100-gram serving of cooked semolina contains approximately 68 kcal, 14 grams of carbohydrates, and 2 grams of protein. It is low in fat and contains minerals like iron, magnesium, and phosphorus. Semolina is often used in porridges, puddings, and as a base in savory dishes due to its mild, neutral flavor and smooth texture when cooked.

Health Benefits

• Supports energy production due to its high carbohydrate content (14g per 100g serving).
• Provides 6% of the daily value of iron per 100g serving, important for oxygen transport in the blood.
• Contains magnesium, a mineral that supports muscle function and nerve health.

Dietary Considerations

Allergens: Contains gluten

Suitable for: Vegetarian diet

Not suitable for: Gluten-free diet, low-carb diet

Selection and Storage

Store uncooked semolina in an airtight container in a cool, dry place. Cooked semolina can be refrigerated for up to 3-4 days in a sealed container.

Common Questions About Cooked semolina Nutrition

How many calories and protein are in cooked semolina?

Cooked semolina contains approximately 126 calories and 3.7 grams of protein per 100 grams. It is also a source of essential nutrients like selenium, a mineral that supports immune health, but it has relatively low dietary fiber.

Is cooked semolina compatible with a keto or low-carb diet?

Cooked semolina is not ideal for keto or low-carb diets as it contains 25-30 grams of carbohydrates per 100 grams, which is significantly higher than allowed on these diets. It is better suited for individuals following moderate-carbohydrate meal plans.

What are the health benefits and concerns of eating cooked semolina?

Cooked semolina is a good energy source and contains selenium, which supports antioxidant defense systems. However, it has a high glycemic index, meaning it can cause spikes in blood sugar levels, so consumption should be moderated, particularly for individuals with diabetes.

What is the recommended portion size for cooked semolina?

A typical recommended serving size of cooked semolina is around 100 grams (approximately 3/4 cup). This portion provides a balanced energy source without excessive calories or carbohydrates for most people.

How does cooked semolina compare to other grains like rice or quinoa?

Cooked semolina has slightly fewer calories than cooked white rice (130 calories per 100 g) but less protein and fiber compared to quinoa, which contains about 4.1 g protein and 2.8 g fiber per 100 g. Quinoa is also gluten-free, unlike semolina, which is made from durum wheat.

Data Sources & Scientific References