Calories in Semolina, unenriched

Generic food Grains and Pasta

Semolina, unenriched 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 27% of the Daily Value for manganese, 23% of the Daily Value for Thiamin (B1) and 21% of the Daily Value for copper.

The data comes from USDA FoodData Central: SR Legacy.

360kcal per 100 g
12.7 gprotein
72.8 gcarbohydrates
1.1 gfat
601kcal in 1 cup (167 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 360 kcal
Total fat ? 1.1 g 1%
Saturated fat ? 0.15 g 0.8%
Cholesterol ? 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 ? 0 µg0%
Vitamin C ? 0 mg0%
Vitamin D Z 0 µg0%
Thiamin (B1) ? 0.28 mg23%
Riboflavin (B2) ? 0.08 mg6%
Niacin (B3) ? 3.3 mg21%
Pantothenic acid (B5) ? 0.58 mg12%
Vitamin B6 ? 0.1 mg6%
Folate (B9) C 72 µg18%
Vitamin B12 Z 0 µg0%
Calcium ? 17 mg1%
Iron ? 1.2 mg7%
Magnesium ? 47 mg11%
Phosphorus ? 136 mg11%
Potassium ? 186 mg4%
Zinc ? 1.1 mg10%
Copper ? 0.19 mg21%
Manganese ? 0.62 mg27%

% 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%360kcal / 100 g
  • 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

Manganese27%Thiamin (B1)23%Copper21%Niacin (B3)21%Folate (B9)18%Pantothenic acid (B5)12%Magnesium11%Phosphorus11%Zinc10%Iron7%

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) ?0 g
DHA (omega-3, 22:6 n-3) ?0 g
Linoleic acid (omega-6, 18:2) ?0.39 g
SFA 4:0 ?0 g
SFA 6:0 ?0 g
SFA 8:0 ?0 g
SFA 10:0 ?0 g
SFA 12:0 ?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 ?0 g
MUFA 16:1 ?0 g
PUFA 18:4 ?0 g
MUFA 20:1 ?0 g
MUFA 22:1 ?0 g
PUFA 22:5 n-3 (DPA) ?0 g
Carotenoids (2)
Retinol Z0 µg
Vitamin D (D2 + D3), International Units Z0 IU
Other components (8)
Water ?12.7 g
Alcohol ?0 g
Ash ?0.77 g
Energy ?1,506 kJ
Vitamin A, IU ?0 IU
Folic acid Z0 µg
Folate, food ?72 µg
Vitamin B-12, added Z0 µg

Other forms of Semolina

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Semolina, enriched 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

FoodCaloriesProteinCarbsFat
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 manganese (27% DV), Thiamin (B1) (23% DV), copper (21% DV), Niacin (B3) (21% DV) and Folate (B9) (18% 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 168933. 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.