Semolina, unenriched
FDC 168933cup (167 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 48 · -16 vs Grains & pasta medianOn our Nutrient Density Score, which measures beneficial nutrients per calorie relative to the foods we cover, Semolina, unenriched is middling for nutrient density at 48 of 100. Within grains & pasta it ranks 52 of 60. Per 100 grams it is an excellent source of protein (25% DV), a good source of dietary fiber (14% DV), a good source of magnesium (11% DV). Most of its 360 calories per 100 grams come from carbohydrate.
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 48