Calories in Semolina, enriched
Generic food Grains and Pasta
Semolina, enriched contains 360 kcal per 100 g. A typical serving of 1 cup (167 g) provides about 601 kcal.
Roughly 83% of its calories come from carbohydrates, with 14% from protein and 3% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 163% of the Daily Value for selenium, 68% of the Daily Value for Thiamin (B1) and 65% of the Daily Value for Folate (B9).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 360 kcal | |
| Total fat ? | 1.1 g | 1% |
| Saturated fat ? | 0.15 g | 0.8% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 1 mg | 0% |
| Total carbohydrates C | 72.8 g | 26% |
| Dietary fiber ? | 3.9 g | 14% |
| Total sugars | not reported | |
| Protein ? | 12.7 g | 25% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E ? | 0.26 mg | 2% |
| Thiamin (B1) ? | 0.81 mg | 68% |
| Riboflavin (B2) ? | 0.57 mg | 44% |
| Niacin (B3) ? | 6 mg | 37% |
| Pantothenic acid (B5) ? | 0.58 mg | 12% |
| Vitamin B6 ? | 0.1 mg | 6% |
| Folate (B9) C | 261 µg | 65% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 17 mg | 1% |
| Iron ? | 4.4 mg | 24% |
| Magnesium ? | 47 mg | 11% |
| Phosphorus ? | 136 mg | 11% |
| Potassium ? | 186 mg | 4% |
| Zinc ? | 1.1 mg | 10% |
| Copper ? | 0.19 mg | 21% |
| Manganese ? | 0.62 mg | 27% |
| Selenium I | 89.4 µg | 163% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 83%
- Fat 3%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.7 gin the top quarter of cereal grains and pasta (median 9 g)
- Fat1.1 gbelow the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.15 gin the lowest quarter of cereal grains and pasta (median 0.29 g)
- Sodium1 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.5 gprotein density, useful for comparing foods with different calorie levels
- Water12.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.12 g |
|---|---|
| Polyunsaturated fat ? | 0.43 g |
Amino acids (18)
| Tryptophan ? | 0.16 g |
|---|---|
| Threonine ? | 0.34 g |
| Isoleucine ? | 0.49 g |
| Leucine ? | 0.87 g |
| Lysine ? | 0.24 g |
| Methionine ? | 0.2 g |
| Cystine ? | 0.36 g |
| Phenylalanine ? | 0.62 g |
| Tyrosine ? | 0.33 g |
| Valine ? | 0.54 g |
| Arginine ? | 0.47 g |
| Histidine ? | 0.26 g |
| Alanine ? | 0.37 g |
| Aspartic acid ? | 0.52 g |
| Glutamic acid ? | 4.6 g |
| Glycine ? | 0.4 g |
| Proline ? | 1.4 g |
| Serine ? | 0.6 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) Z | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) Z | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.39 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 Z | 0 g |
| SFA 10:0 Z | 0 g |
| SFA 12:0 Z | 0 g |
| SFA 14:0 ? | 0.002 g |
| SFA 16:0 ? | 0.13 g |
| SFA 18:0 ? | 0.017 g |
| MUFA 18:1 ? | 0.12 g |
| PUFA 18:3 ? | 0.037 g |
| PUFA 20:4 Z | 0 g |
| MUFA 16:1 Z | 0 g |
| PUFA 18:4 Z | 0 g |
| MUFA 20:1 Z | 0 g |
| MUFA 22:1 Z | 0 g |
| PUFA 22:5 n-3 (DPA) Z | 0 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (7)
| Water ? | 12.7 g |
|---|---|
| Alcohol Z | 0 g |
| Ash ? | 0.77 g |
| Energy ? | 1,506 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid C | 111 µg |
| Folate, food ? | 72 µg |
Other forms of Semolina
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Semolina, unenriched | 360 | 12.7 g | 72.8 g | 1.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, semolina, fine | 366 | 13.3 g | 72 g | 1.8 g |
| Flour, semolina, coarse and semi-coarse | 365 | 11.7 g | 73.8 g | 1.6 g |
| Flour, wheat, all-purpose, unenriched, unbleached | 362 | 12 g | 74.6 g | 1.7 g |
| Wheat flour, all-purpose, enriched | 364 | 10.3 g | 76.3 g | 0.98 g |
| Flour, 00 | 366 | 11.4 g | 74.4 g | 1.5 g |
| Wheat flour, white, bread, enriched | 361 | 12 g | 72.5 g | 1.7 g |
| Wheat flours, bread, unenriched | 361 | 12 g | 72.5 g | 1.7 g |
| Wheat flour, white (industrial), 13% protein, bleached, enriched | 362 | 13.1 g | 72.2 g | 1.4 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in semolina?
100 g of semolina has 360 kcal. 1 cup (167 g): about 601 kcal.
Is semolina high in protein?
Semolina contains 12.7 g of protein per 100 g (25% of the 50 g Daily Value), or 21.2 g in 1 cup (167 g). About 14% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in semolina?
Semolina has 72.8 g of total carbohydrates per 100 g, including 3.9 g of fiber.
How much fat is in semolina?
Semolina contains 1.1 g of fat per 100 g, of which 0.15 g is saturated (0.8% of the Daily Value).
What vitamins and minerals does semolina contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (163% DV), Thiamin (B1) (68% DV), Folate (B9) (65% DV), Riboflavin (B2) (44% DV) and Niacin (B3) (37% DV). The full list is in the vitamins and minerals table above.
How much sodium is in semolina?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169715. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.