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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 for selected serving 374 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 79 grams
Default serving size  ⓘ Serving sizes are mostly 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 48 mg
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 Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 21% 28% 19% 66% 15% 0.26% 28% 95% 135% 109%
Calcium: 213mg of 1,000mg 21%
Iron: 2.2mg of 8mg 28%
Magnesium: 81mg of 420mg 19%
Phosphorus: 459mg of 700mg 66%
Potassium: 522mg of 3,400mg 15%
Sodium: 6mg of 2,300mg 0.26%
Zinc: 3.1mg of 11mg 28%
Copper: 0.85mg of 1mg 95%
Manganese: 3.1mg of 2mg 135%
Selenium: 60µg of 55µg 109%

Mineral chart - relative view

0.28 mg
TOP 26%
71 mg
TOP 27%
1 mg
TOP 32%
27 mg
TOP 37%
20 µg
TOP 47%
153 mg
TOP 52%
1 mg
TOP 53%
174 mg
TOP 65%
0.74 mg
TOP 69%
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 0.6% 0% 0% 56% 12% 95% 40% 104% 6% 0% 0% 0.25%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E: 0.09mg of 15mg 0.6%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.67mg of 1mg 56%
Vitamin B2: 0.15mg of 1mg 12%
Vitamin B3: 15mg of 16mg 95%
Vitamin B5: 2mg of 5mg 40%
Vitamin B6: 1.4mg of 1mg 104%
Folate: 24µg of 400µg 6%
Vitamin B12: 0µg of 2µg 0%
Choline: 0mg of 550mg 0%
Vitamin K: 0.3µg of 120µg 0.25%

Vitamin chart - relative view

0.45 mg
TOP 27%
5 mg
TOP 32%
0.22 mg
TOP 32%
0.67 mg
TOP 48%
8 µg
TOP 68%
0.05 mg
TOP 81%
0.1 µg
TOP 88%
0.03 mg
TOP 92%
0 mg
TOP 100%
Vitamin D
0 µg
TOP 100%
0 µg
TOP 100%
0 IU
TOP 100%

Macronutrients chart

8% 2% 79% 10%
Protein:
Daily Value: 15%
7.5 g of 50 g
7.5 g (15% of DV )
Fats:
Daily Value: 2%
1 g of 65 g
1 g (2% of DV )
Carbs:
Daily Value: 27%
80.9 g of 300 g
80.9 g (27% of DV )
Water:
Daily Value: 0%
9.9 g of 2,000 g
9.9 g (0% of DV )
Other:
0.7 g
0.7 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 110% 77% 73% 72% 31% 52% 68% 77% 79%
Tryptophan: 309mg of 280mg 110%
Threonine: 813mg of 1,050mg 77%
Isoleucine: 1017mg of 1,400mg 73%
Leucine: 1968mg of 2,730mg 72%
Lysine: 645mg of 2,100mg 31%
Methionine: 549mg of 1,050mg 52%
Phenylalanine: 1194mg of 1,750mg 68%
Valine: 1410mg of 1,820mg 77%
Histidine: 555mg of 700mg 79%

Fat type information

34% 30% 37%
Saturated Fat: 0.29 g
Monounsaturated Fat: 0.26 g
Polyunsaturated fat: 0.32 g

Carbohydrate type breakdown

100%
Starch: 68 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: 79 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 7.5g 18% 52% 2.7 times more than BroccoliBroccoli
Fats 1g 2% 74% 32.3 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 79g N/A 3% 1.5 times more than ChocolateChocolate
Carbs 81g 27% 4% 2.9 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 27mg 6% 37% 5.2 times less than AlmondsAlmonds
Calcium 71mg 7% 27% 1.8 times less than MilkMilk
Potassium 174mg 5% 65% 1.2 times more than CucumberCucumber
Iron 0.74mg 9% 69% 3.5 times less than Beef broiledBeef broiled
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 1mg 9% 53% 6.2 times less than Beef broiledBeef broiled
Starch 68g 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 KiwiKiwi
Manganese 1mg 45% 32%
Selenium 20µg 36% 47%
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 5mg 32% 32% 1.9 times less than Turkey meatTurkey meat
Vitamin B5 0.67mg 13% 48% 1.7 times less than Sunflower seedsSunflower seeds
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 sproutsBrussels sprouts
Saturated Fat 0.29g 1% 74% 20.1 times less than Beef broiledBeef broiled
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 Beef broiledBeef broiled
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*
1.6%
Total Fat 1g
1.3%
Saturated Fat 0.29g
0
Trans Fat 0g
0
Cholesterol 0mg
0.09%
Sodium 2mg
27%
Total Carbohydrate 81g
7.2%
Dietary Fiber 1.8g
Total Sugars 0g
Includes ? g Added Sugars
Protein 7.5g
Vitamin D 0mcg 0

Calcium 71mg 7.1%

Iron 0.74mg 9.3%

Potassium 174mg 5.1%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
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
Low in Sugars
ok

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.