Semolina nutrition, glycemic index, calories, net carbs & more
Rice, white, long-grain, parboiled, unenriched, dry
*all the values are displayed for the amount of 100 grams
Semolina Glycemic index (GI)
Education:
Nutrition & Microbiology at YSU
According to the numbers from The International Tables of Glycemic Index, the glycemic index of semolina is 54.
Steamed semolina has a GI that falls in the range of 55±9, while pre-roasted semolina has a higher GI of 76±6.
The glycemic index of semolina with fermented black gram dhal falls within the range of 46±12, whereas semolina with fermented green gram dhal has a much higher GI. It falls in the range of 62±20.
The bread made from semolina has GI equal to 64.
The GI of roasted at 105°C then gelatinized semolina from India is about 55±9.
Steamed and gelatinized semolina has the GI within 54±13 [1].
Based on the study, the GI of 100% durum semolina spaghetti is equal to 57 (mean of three cooking times) [2].
Semolina is rich in carbs, dietary fiber, and magnesium. It contains 80 g carbs per 100 g.
These components may reduce the risk of type 2 diabetes and heart disease [3].
By following the link, you will find the glycemic index table with sources.
Sources
- https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
- https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
- https://pubmed.ncbi.nlm.nih.gov/11333990/
Education: Nutrition & Microbiology at YSU
Last updated: April 27, 2021
Important nutritional characteristics for Semolina
Glycemic index ⓘ
Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
54 (low)
Insulin index ⓘ
N/A
Calories
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)
Net carbs
Carbs
Calories
Copper
Calcium
Explanation: The given food contains more Net carbs than 97% of foods. Note that this food itself is richer in Net carbs than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Calories, Copper, and Calcium.
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.294 g
Monounsaturated Fat:
0.258 g
Polyunsaturated fat:
0.322 g
Carbohydrate type breakdown
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
Sugar:
0.33 g
Fiber:
1.8 g
Other:
78.76 g
All nutrients for Semolina per 100g
| Nutrient | DV% | In TOP % of foods | Value | Comparison |
| Net carbs | N/A | 3% | 79.09g |
1.5 times more than Chocolate
|
| Protein | 18% | 52% | 7.51g |
2.7 times more than Broccoli
|
| Fats | 2% | 74% | 1.03g |
32.3 times less than Cheese
|
| Carbs | 27% | 4% | 80.89g |
2.9 times more than Rice
|
| Calories | 19% | 19% | 374kcal |
8 times more than Orange
|
| Starch | 28% | 87% | 68.29g |
4.5 times more than Potato
|
| Fructose | 0% | 93% | 0.02g |
295 times less than Apple
|
| Sugar | N/A | 73% | 0.33g |
27.2 times less than Coca-Cola
|
| Fiber | 7% | 39% | 1.8g |
1.3 times less than Orange
|
| Calcium | 7% | 27% | 71mg |
1.8 times less than Milk
|
| Iron | 9% | 69% | 0.74mg |
3.5 times less than Beef
|
| Magnesium | 6% | 37% | 27mg |
5.2 times less than Almond
|
| Phosphorus | 22% | 52% | 153mg |
1.2 times less than Chicken meat
|
| Potassium | 5% | 65% | 174mg |
1.2 times more than Cucumber
|
| Sodium | 0% | 96% | 2mg |
245 times less than White Bread
|
| Zinc | 9% | 53% | 1.02mg |
6.2 times less than Beef
|
| Copper | 32% | 26% | 0.28mg |
2 times more than Shiitake
|
| Vitamin A | 0% | 100% | 0IU |
N/A
|
| Vitamin E | 0% | 92% | 0.03mg |
48.7 times less than Kiwifruit
|
| Vitamin D | 0% | 100% | 0µg |
N/A
|
| Vitamin C | 0% | 100% | 0mg |
N/A
|
| Vitamin B1 | 19% | 32% | 0.22mg |
1.2 times less than Pea
|
| Vitamin B2 | 4% | 81% | 0.05mg |
2.6 times less than Avocado
|
| Vitamin B3 | 32% | 32% | 5.05mg |
1.9 times less than Turkey meat
|
| Vitamin B5 | 13% | 48% | 0.67mg |
1.7 times less than Sunflower seed
|
| Vitamin B6 | 35% | 27% | 0.45mg |
3.8 times more than Oat
|
| Folate | 2% | 68% | 8µg |
7.6 times less than Brussels sprout
|
| Vitamin B12 | 0% | 100% | 0µg |
N/A
|
| Vitamin K | 0% | 88% | 0.1µg |
1016 times less than Broccoli
|
| Tryptophan | 0% | 78% | 0.1mg |
3 times less than Chicken meat
|
| Threonine | 0% | 80% | 0.27mg |
2.7 times less than Beef
|
| Isoleucine | 0% | 79% | 0.34mg |
2.7 times less than Salmon
|
| Leucine | 0% | 79% | 0.66mg |
3.7 times less than Tuna
|
| Lysine | 0% | 85% | 0.22mg |
2.1 times less than Tofu
|
| Methionine | 0% | 76% | 0.18mg |
1.9 times more than Quinoa
|
| Phenylalanine | 0% | 79% | 0.4mg |
1.7 times less than Egg
|
| Valine | 0% | 77% | 0.47mg |
4.3 times less than Soybean
|
| Histidine | 0% | 80% | 0.19mg |
4 times less than Turkey meat
|
| Cholesterol | 0% | 100% | 0mg |
N/A
|
| Saturated Fat | 1% | 74% | 0.29g |
20.1 times less than Beef
|
| Monounsaturated Fat | N/A | 76% | 0.26g |
38 times less than Avocado
|
| Polyunsaturated fat | N/A | 70% | 0.32g |
146.5 times less than Walnut
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 374
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.