Semolina, enriched
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.8 MG | 68% | |
| Riboflavin | 0.6 MG | 44% | |
| Niacin | 6.0 MG | 37% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 183 UG | 46% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 4.4 MG | 24% | |
| Magnesium, Mg | 47 MG | 11% | |
| Phosphorus, P | 136 MG | 11% | |
| Potassium, K | 186 MG | 4% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 1.1 MG | 10% | |
| Copper, Cu | 0.2 MG | 21% | |
| Manganese, Mn | 0.6 MG | 27% | |
| Selenium, Se | 89.4 UG | 163% |
Nutrition Highlights
- Good source of protein with 12.7g per 100g.
- Very low in fat (1.1g per 100g).
- Good source of dietary fiber (3.9g per 100g).
- Good source of Iron, Fe (24% DV).
- Good source of Copper, Cu (21% DV).
- Good source of Manganese, Mn (27% DV).
About Semolina, enriched
It's a coarse, pale yellow flour made from durum wheat, often used in pasta, couscous, and breakfast cereals. Because it's enriched, it's fortified with essential nutrients like iron and B vitamins, making it more nutritionally complete than unenriched varieties. With 12.7 grams of protein per 100 grams, it provides a solid plant-based protein source, while its high carbohydrate content (72.8 grams) makes it an excellent energy provider. The 3.9 grams of fiber support healthy digestion, though its relatively low fat content (1.1 grams) means it's not a significant source of healthy fats.
In the kitchen, it's prized for its ability to create firm, chewy textures in pasta and gnocchi, and it's also used to make the classic Middle Eastern dish couscous. Some cultures use it for sweet puddings or as a base for porridge-like breakfasts. Because of its high glycemic index, it can cause quick spikes in blood sugar, so portion control is important for those managing glucose levels. Overall, it's a versatile, nutrient-dense staple that works well in both savory and sweet dishes, especially when paired with vegetables, legumes, or healthy fats to create balanced meals.
Compare Semolina, enriched
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