EatSeeNutrition information: dry semolina
| Nutrient | Carbs 100 g | % RI* | 1 tablespoon (11 g) |
|---|---|---|---|
| Energy | 369 kcal1544 kJ | 18% | 41 kcal172 kJ |
| Fat | 0.5 g | 1% | 0.1 g |
| of which saturated fatty acids | 0.1 g | 1% | <0.1 g |
| Carbs | 76.1 g | 29% | 8.4 g |
| of which sugars | - | - | - |
| Fiber | 1.9 g | - | 0.2 g |
| Protein | 10.6 g | 21% | 1.2 g |
| Salt | 0.01 g | 0% | <0.01 g |
| Water | 10.5 g | - | 1.2 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in dry semolina?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon11 g | 41 kcal | 1.2 g | 8.4 g | 0.1 g |
| Porridge serving35 g | 129 kcal | 3.7 g | 26.6 g | 0.2 g |
| 100 g | 369 kcal | 10.6 g | 76.1 g | 0.5 g |
| Cup183 g | 675 kcal | 19.4 g | 139.3 g | 0.9 g |
Vitamins and minerals
Per 100 g, dry semolina contains the most phosphorus (13% RI), folate (12%) and iron (11%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 94 mg | 5% |
| Magnesium | 13 mg | 3% |
| Phosphorus | 88 mg | 13% |
| Iron | 1.5 mg | 11% |
| Zinc | 0.5 mg | 5% |
| Vitamin B1 (thiamin) | 0.06 mg | 5% |
| Vitamin B2 (riboflavin) | 0.1 mg | 7% |
| Vitamin B3 (niacin) | 0.7 mg | 4% |
| Vitamin B6 | 0.06 mg | 4% |
| Folate | 24 µg | 12% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Dry semolina compared with other foods
Dry semolina has more calories per 100 g than 74% of the grain products in our chart. Here are products from the groats, rice, pasta and cereal category with a similar calorie content (kcal per 100 g):
- All-purpose flour364 kcal
- Dry white rice365 kcal
- Dry brown rice367 kcal
- Dry quinoa368 kcal
- Dry semolina369 kcal
- Dry wheat pasta371 kcal
- Dry parboiled rice374 kcal
- Dry couscous376 kcal
- Dry millet groats378 kcal
Recipes with this ingredient
- Semolina porridge with applesauce and cinnamon - about 398 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
How many calories are in 1 tablespoon of dry semolina?
How many calories are in 100 g of dry semolina?
How much protein does dry semolina contain?
How many carbs does dry semolina contain?
Data source: USDA FoodData Central, SR28 database - “Cereals, farina, unenriched, dry” (NDB 08172). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.