Semolina, unenriched
* 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 | 0.3 MG | 23% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 3.3 MG | 21% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 72 UG | 18% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 1.2 MG | 7% | |
| 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% |
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 Copper, Cu (21% DV).
- Good source of Manganese, Mn (27% DV).
- Good source of Thiamin (23% DV).
About Semolina, unenriched
This finely ground durum wheat product is a staple in many cuisines around the world, prized for its versatility and satisfying texture. With a mild, slightly nutty flavor, it serves as the foundation for numerous traditional dishes from North Africa to Europe and beyond. The high protein content makes it particularly valuable in vegetarian cooking, where it can help meet daily protein requirements while providing sustained energy through its complex carbohydrates.
In the kitchen, this wheat product shines in both sweet and savory applications. It's famously used to make pasta, couscous, and the Indian breakfast dish upma, as well as desserts like halva and puddings. Its ability to absorb flavors while maintaining structure makes it ideal for everything from porridge to dumplings. When cooked, it develops a pleasant, slightly chewy texture that works well in both hot and cold preparations. While it's relatively low in fat and contains a modest amount of fiber, those monitoring their carbohydrate intake should be aware of its high carb content. For most people, however, it provides a nutritious, energy-rich option that can be part of a balanced diet when prepared thoughtfully.
Compare Semolina, unenriched
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