Semolina, enriched
FDC 169715cup (167 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 52 · -12 vs Grains & pasta medianEnriched semolina scores 52 of 100, a Fair rating that ranks it 46th among 60 grains and pasta entries, though its nutrients beat that grade: protein sits at an excellent 25% DV and iron at 24% DV, with dietary fiber adding a good 14% DV.
This coarse durum wheat milling is the base for couscous, pasta dough, and many puddings, with a cup (167 g) supplying a dense 360 calories per 100 g. No specific limits are flagged for it, but its score still trails the grains category's median of 64, so bakers wanting a higher-ranked option might reach for millet, cooked, instead.
See how this score is calculated, build a plate around semolina, enriched, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 360 kcal | 18% |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 73 g | 26% |
| Dietary fiber | 3.9 g | 14% |
| Sugars | - | |
| Protein | 13 g | 25% |
| Potassium | 186 mg | 4% |
| Calcium | 17 mg | 1% |
| Iron | 4.4 mg | 24% |
| Magnesium | 47 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.26 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 601 kcal | 30% |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.7 mg | 0% |
| Carbohydrate | 122 g | 44% |
| Dietary fiber | 6.5 g | 23% |
| Sugars | - | |
| Protein | 21 g | 42% |
| Potassium | 311 mg | 7% |
| Calcium | 28 mg | 2% |
| Iron | 7.3 mg | 40% |
| Magnesium | 78 mg | 19% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.43 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 169715Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Millet, cookedDensity 52 vs 52Millet flourDensity 52 vs 52Sorghum flour, whole-grainDensity 55 vs 52Original analysis by NutriVerdict
In the kitchen and how to use it
Semolina is the coarsely milled endosperm of durum wheat, the same wheat used for most dried pasta, and it is what gives pasta its firm, chewy bite. Beyond pasta making, it is simmered with milk or water into a thick, creamy porridge (semolina pudding or farina-style cereal), used to make couscous, folded into gnocchi and dumplings, and dusted over baking sheets or pizza peels so dough doesn't stick. Its slightly gritty texture holds sauces well once cooked, and it toasts easily in a dry pan for a deeper, nutty flavor before it's turned into a savory porridge similar to polenta.
Semolina is sold in fine and coarse grinds; keep it sealed in an airtight container away from moisture since it can clump or attract pantry pests otherwise. Per 100g, enriched semolina has 360 calories and stands out for protein at 25% of the Daily Value (12.7g) along with iron at 24% DV, fiber at 14% DV (3.9g), and magnesium at 11% DV, a combination that makes it more filling than many refined grains. That protein and iron content is a reason to reach for it over plain white flour when making a homemade pasta dough or a savory breakfast porridge meant to carry through the morning.
Frequently asked questions about semolina, enriched
How many calories are in semolina?
Enriched semolina has 360 calories per 100g.
Is semolina a good source of protein?
Yes, per 100g it provides 12.7g of protein, about 25% of the Daily Value.
What is semolina used for?
It's the wheat used to make most dried pasta and couscous, and it can also be simmered into a thick breakfast porridge.