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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)

54
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 27, 2021
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

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  3. https://pubmed.ncbi.nlm.nih.gov/11333990/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 27, 2021

Important nutritional characteristics for Semolina

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)
97% Net carbs
96% Carbs
81% Calories
74% Copper
73% 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 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% 81% 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

0.294% 0.258% 0.322%
Saturated Fat: 0.294 g
Monounsaturated Fat: 0.258 g
Polyunsaturated fat: 0.322 g

Carbohydrate type breakdown

68.29%
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

1.8% 78.76%
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 Chocolate
Protein 18% 52% 7.51g 2.7 times more than Broccoli Broccoli
Fats 2% 74% 1.03g 32.3 times less than Cheese Cheese
Carbs 27% 4% 80.89g 2.9 times more than Rice Rice
Calories 19% 19% 374kcal 8 times more than Orange Orange
Starch 28% 87% 68.29g 4.5 times more than Potato Potato
Fructose 0% 93% 0.02g 295 times less than Apple Apple
Sugar N/A 73% 0.33g 27.2 times less than Coca-Cola Coca-Cola
Fiber 7% 39% 1.8g 1.3 times less than Orange Orange
Calcium 7% 27% 71mg 1.8 times less than Milk Milk
Iron 9% 69% 0.74mg 3.5 times less than Beef Beef
Magnesium 6% 37% 27mg 5.2 times less than Almond Almond
Phosphorus 22% 52% 153mg 1.2 times less than Chicken meat Chicken meat
Potassium 5% 65% 174mg 1.2 times more than Cucumber Cucumber
Sodium 0% 96% 2mg 245 times less than White Bread White Bread
Zinc 9% 53% 1.02mg 6.2 times less than Beef Beef
Copper 32% 26% 0.28mg 2 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 0% 92% 0.03mg 48.7 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 19% 32% 0.22mg 1.2 times less than Pea Pea
Vitamin B2 4% 81% 0.05mg 2.6 times less than Avocado Avocado
Vitamin B3 32% 32% 5.05mg 1.9 times less than Turkey meat Turkey meat
Vitamin B5 13% 48% 0.67mg 1.7 times less than Sunflower seed Sunflower seed
Vitamin B6 35% 27% 0.45mg 3.8 times more than Oat Oat
Folate 2% 68% 8µg 7.6 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli Broccoli
Tryptophan 0% 78% 0.1mg 3 times less than Chicken meat Chicken meat
Threonine 0% 80% 0.27mg 2.7 times less than Beef Beef
Isoleucine 0% 79% 0.34mg 2.7 times less than Salmon Salmon
Leucine 0% 79% 0.66mg 3.7 times less than Tuna Tuna
Lysine 0% 85% 0.22mg 2.1 times less than Tofu Tofu
Methionine 0% 76% 0.18mg 1.9 times more than Quinoa Quinoa
Phenylalanine 0% 79% 0.4mg 1.7 times less than Egg Egg
Valine 0% 77% 0.47mg 4.3 times less than Soybean Soybean
Histidine 0% 80% 0.19mg 4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 1% 74% 0.29g 20.1 times less than Beef Beef
Monounsaturated Fat N/A 76% 0.26g 38 times less than Avocado Avocado
Polyunsaturated fat N/A 70% 0.32g 146.5 times less than Walnut Walnut

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

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.

  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.