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Semolina nutrition: calories, carbs, GI, protein, fiber, fats

Rice, white, long-grain, parboiled, unenriched, dry
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Semolina

Semolina
Glycemic index ⓘ Source:
Check out our full article on Semolina glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
54 (low)
Glycemic load 79 (high)
Calories ⓘ Calories per 100-gram serving 374
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 79.09 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (185 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 4.1 (acidic)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157504001243 48mg
TOP 3% Net carbs ⓘHigher in Net carbs content than 97% of foods
TOP 4% Carbs ⓘHigher in Carbs content than 96% of foods
TOP 19% Calories ⓘHigher in Calories content than 81% of foods
TOP 26% Copper ⓘHigher in Copper content than 74% of foods
TOP 27% Calcium ⓘHigher in Calcium content than 73% of foods

Semolina calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 374
Calories in 1 cup 692 185 g

Semolina Glycemic index (GI)

Source:
Check out our full article on Semolina glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
54

Semolina Glycemic load (GL)

79

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 22% 28% 20% 66% 16% 1% 28% 95% 135% 109% 0%
Calcium: 71 mg of 1,000 mg 7%
Iron: 0.74 mg of 8 mg 9%
Magnesium: 27 mg of 420 mg 6%
Phosphorus: 153 mg of 700 mg 22%
Potassium: 174 mg of 3,400 mg 5%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 1.02 mg of 11 mg 9%
Copper: 0.284 mg of 1 mg 32%
Manganese: 1.035 mg of 2 mg 45%
Selenium: 19.9 µg of 55 µg 36%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Copper
0.284 mg
TOP 26%
Calcium
71 mg
TOP 27%
Manganese
1.035 mg
TOP 32%
Magnesium
27 mg
TOP 37%
Selenium
19.9 µg
TOP 47%
Phosphorus
153 mg
TOP 52%
Zinc
1.02 mg
TOP 53%
Potassium
174 mg
TOP 65%
Iron
0.74 mg
TOP 69%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 56% 12% 95% 41% 105% 6% 0% 1%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.03 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.224 mg of 1 mg 19%
Vitamin B2: 0.05 mg of 1 mg 4%
Vitamin B3: 5.048 mg of 16 mg 32%
Vitamin B5: 0.672 mg of 5 mg 13%
Vitamin B6: 0.452 mg of 1 mg 35%
Folate: 8 µg of 400 µg 2%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B6
0.452 mg
TOP 27%
Vitamin B3
5.048 mg
TOP 32%
Vitamin B1
0.224 mg
TOP 32%
Vitamin B5
0.672 mg
TOP 48%
Folate
8 µg
TOP 68%
Vitamin B2
0.05 mg
TOP 81%
Vitamin K
0.1 µg
TOP 88%
Vitamin E
0.03 mg
TOP 92%
Vitamin C
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%

Macronutrients chart

8% 2% 79% 10%
Protein:
Daily Value: 15%
7.51 g of 50 g
15%
Fats:
Daily Value: 2%
1.03 g of 65 g
2%
Carbs:
Daily Value: 27%
80.89 g of 300 g
27%
Water:
Daily Value: 0%
9.86 g of 2,000 g
0%
Other:
0.71 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 111% 78% 73% 73% 31% 53% 69% 78% 80%
Tryptophan: 103 mg of 280 mg 37%
Threonine: 271 mg of 1,050 mg 26%
Isoleucine: 339 mg of 1,400 mg 24%
Leucine: 656 mg of 2,730 mg 24%
Lysine: 215 mg of 2,100 mg 10%
Methionine: 183 mg of 1,050 mg 17%
Phenylalanine: 398 mg of 1,750 mg 23%
Valine: 470 mg of 1,820 mg 26%
Histidine: 185 mg of 700 mg 26%

Fat type information

34% 30% 37%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g

Carbohydrate type breakdown

100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Semolina

2% 97%
Sugar: 0.33 g
Fiber: 1.8 g
Other: 78.76 g

All nutrients for Semolina per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 374kcal 19% 19% 8 times more than OrangeOrange
Protein 7.51g 18% 52% 2.7 times more than BroccoliBroccoli
Fats 1.03g 2% 74% 32.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 79.09g N/A 3% 1.5 times more than ChocolateChocolate
Carbs 80.89g 27% 4% 2.9 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.74mg 9% 69% 3.5 times less than BeefBeef
Calcium 71mg 7% 27% 1.8 times less than MilkMilk
Potassium 174mg 5% 65% 1.2 times more than CucumberCucumber
Magnesium 27mg 6% 37% 5.2 times less than AlmondAlmond
Sugar 0.33g N/A 73% 27.2 times less than Coca-ColaCoca-Cola
Fiber 1.8g 7% 39% 1.3 times less than OrangeOrange
Copper 0.28mg 32% 26% 2 times more than ShiitakeShiitake
Zinc 1.02mg 9% 53% 6.2 times less than BeefBeef
Starch 68.29g 28% 87% 4.5 times more than PotatoPotato
Phosphorus 153mg 22% 52% 1.2 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin E 0.03mg 0% 92% 48.7 times less than KiwifruitKiwifruit
Selenium 19.9µg 36% 47%
Manganese 1.04mg 45% 32%
Vitamin B1 0.22mg 19% 32% 1.2 times less than Pea rawPea raw
Vitamin B2 0.05mg 4% 81% 2.6 times less than AvocadoAvocado
Vitamin B3 5.05mg 32% 32% 1.9 times less than Turkey meatTurkey meat
Vitamin B5 0.67mg 13% 48% 1.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.45mg 35% 27% 3.8 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 8µg 2% 68% 7.6 times less than Brussels sproutBrussels sprout
Saturated Fat 0.29g 1% 74% 20.1 times less than BeefBeef
Monounsaturated Fat 0.26g N/A 76% 38 times less than AvocadoAvocado
Polyunsaturated fat 0.32g N/A 70% 146.5 times less than WalnutWalnut
Tryptophan 0.1mg 0% 78% 3 times less than Chicken meatChicken meat
Threonine 0.27mg 0% 80% 2.7 times less than BeefBeef
Isoleucine 0.34mg 0% 79% 2.7 times less than Salmon rawSalmon raw
Leucine 0.66mg 0% 79% 3.7 times less than Tuna BluefinTuna Bluefin
Lysine 0.22mg 0% 85% 2.1 times less than TofuTofu
Methionine 0.18mg 0% 76% 1.9 times more than QuinoaQuinoa
Phenylalanine 0.4mg 0% 79% 1.7 times less than EggEgg
Valine 0.47mg 0% 77% 4.3 times less than Soybean rawSoybean raw
Histidine 0.19mg 0% 80% 4 times less than Turkey meatTurkey meat
Fructose 0.02g 0% 93% 295 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 374
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
27%
Total Carbohydrate 81g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 8g
Vitamin D 0mcg 0%

Calcium 71mg 7%

Iron 1mg 13%

Potassium 174mg 5%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Semolina nutrition infographic

Semolina nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.