Semolina, unenriched
FDC 168933cup (167 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · -16 vs Grains & pasta medianUnenriched semolina scores 48 of 100 on the Nutrient Density Score, a Fair band, ranking 52nd of 60 in Grains & pasta, just behind couscous and below the category's median of 64. Protein sits at 25% DV, with dietary fiber at 14% DV and magnesium at 11% DV, numbers that come from the durum wheat it is milled from.
Semolina is the coarse flour used to make fresh pasta, gnocchi, and semolina pudding, and it is also dusted onto baking surfaces to keep dough from sticking; a cup (167 g) is the measured serving here, uncooked. As with other refined durum products, its density lags whole grains such as brown rice, which scores higher in the same category if that is the priority.
See how this score is calculated, build a plate around semolina, unenriched, 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 | 1.2 mg | 7% |
| Magnesium | 47 mg | 11% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| 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 | 2.1 mg | 11% |
| Magnesium | 78 mg | 19% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 168933Original 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.
Couscous, dryDensity 48 vs 48Corn grain, whiteDensity 49 vs 48Rice, brown, long-grain, rawDensity 49 vs 48Original analysis by NutriVerdict
In the kitchen and how to use it
Unenriched semolina is the coarse, pale-yellow flour milled from durum wheat that forms the backbone of dried pasta, and it's also cooked into a thick porridge for breakfast or simmered into gnocchi alla romana, where it's spread out to set, cut into rounds, and baked with butter and cheese. Its high gluten content gives pasta dough a firm, springy bite, and the same coarse grain shows up in some couscous, puddings, and Mediterranean sweets like halva. When cooked as a porridge, it thickens quickly and takes on the flavor of whatever milk, spice, or sweetener it's simmered with.
Store dry semolina in a sealed container in a cool pantry, the same way you'd keep any flour, away from moisture that could cause clumping. It's naturally very low in sodium at just 1 mg per 100 g, so dishes made from it pick up their saltiness entirely from what's added during cooking. With 12.7 g protein and 3.9 g fiber per 100 g, semolina brings more protein to the table than all-purpose flour, useful when it's the base of a homemade pasta or porridge meal.
Frequently asked questions about semolina, unenriched
How many calories are in unenriched semolina?
Semolina has 360 calories per 100 g, with a cup (167 g) being a typical dry measure.
Is semolina a good source of protein?
Yes, it provides about 25% of the Daily Value for protein per 100 g, more than standard all-purpose flour.
What is semolina used for?
It's the flour used to make dried pasta and is also cooked into porridge or baked dishes like gnocchi alla romana.