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.
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 52