1 serving (250 grams) contains 200 calories, 6.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.9 g | 2% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 47.2 mg | 2% | |
| Total Carbohydrates | 37.7 g | 13% | |
| Dietary Fiber | 0.9 g | 3% | |
| Sugars | 4.7 g | ||
| protein | 5.7 g | 11% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 18.9 mg | 1% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 47.2 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
Source of Calories
About Semolina porridge
Semolina porridge is a creamy dish made from coarse wheat middlings, originating from European, Middle Eastern, and Indian cuisines. Known for its versatility, it can be sweetened with sugar or enhanced with savory toppings. Semolina is a good source of complex carbohydrates, providing sustained energy. A 100-gram serving of dry semolina contains approximately 360 calories, 12 grams of protein, and 1 gram of fat. It is also rich in selenium (about 55% of the daily value per serving) and contains moderate amounts of iron and magnesium, making it a nutritious choice for breakfast or light meals.
Health Benefits
- Supports energy levels due to its high complex carbohydrate content, which provides a steady release of glucose.
- Rich in selenium, a crucial antioxidant mineral that helps protect cells from free radical damage and supports immunity.
- Contains iron, essential for oxygen transport in the bloodstream, reducing the risk of iron deficiency anemia.
- Provides dietary fiber, which promotes healthy digestion and regular bowel movements.
- Supplies magnesium, which aids in muscle function, nerve function, and bone health.
Dietary Considerations
Selection and Storage
Store dry semolina in an airtight container in a cool, dry place. Cooked semolina porridge should be refrigerated and consumed within 2-3 days.
Common Questions About Semolina porridge Nutrition
Is semolina porridge high in protein?
Semolina porridge contains a moderate amount of protein, with about 3 grams per 100 grams of cooked porridge (assuming it is made with water). While it provides some protein, it is not a significant protein source compared to foods like eggs or legumes. To boost protein content, you can prepare it with milk or add nuts and seeds.
Can I eat semolina porridge on a keto diet?
Semolina porridge is not suitable for a keto diet as it is high in carbohydrates. One cup (about 200 grams) of cooked semolina porridge contains approximately 30-40 grams of carbs, which is too high for most keto meal plans that restrict daily carb intake to 20-50 grams.
What are the health benefits of semolina porridge?
Semolina porridge is a good source of energy and contains essential nutrients like B vitamins (including folate and thiamin) and minerals such as iron. It can support brain function and energy production. However, due to its high glycemic index, it may cause spikes in blood sugar, making it less ideal for individuals with diabetes unless eaten in moderation with fiber-rich toppings.
How much semolina porridge should I eat in a serving?
A typical serving size of semolina porridge is about 1 cup (200 grams) of cooked porridge, which provides roughly 150-200 calories depending on preparation. This portion is suitable for a balanced meal when paired with healthy toppings such as fruits, nuts, or seeds for added nutrients and fiber.
How does semolina porridge compare to oatmeal?
Semolina porridge and oatmeal differ in their nutritional profiles. Semolina is higher in carbohydrates and has a finer texture, while oatmeal offers more fiber (~4 grams per 100 grams cooked) and a lower glycemic index, making it more filling and beneficial for blood sugar control. Oatmeal may be a better choice for those looking to increase dietary fiber or manage blood sugar effectively.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
