Grains And Cereals • Deep Nutrition Analytics
Semolina, unenriched
As a recognized grains and cereals, Semolina, unenriched delivers 361 calories per 100g, with energy primarily anchored by carbohydrates (72.8g) to support daily activity. It serves as a rich source of Manganese, offering 27% of your recommended daily allowance (0.619 mg). With 68.9g net carbohydrates and 12.7g protein per 100g, it offers measurable macronutrient precision for structured meal planning.
- Protein
- 12.7 g
- Carbohydrates
- 72.8 g
- Fat
- 1.1 g
- Fiber
- 3.9 g
Carbohydrate Quality & Sustained Energy
Semolina, unenriched delivers 72.8g of carbohydrates balanced with 3.9g of fiber, yielding 68.9g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 1510 kJ |
| Protein | 12.7 g |
| Fiber, total dietary | 3.9 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 72.8 g |
| Energy | 360 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 0.6 mg |
| Copper | 0.2 mg |
| Magnesium | 47 mg |
| Phosphorus | 136 mg |
| Zinc | 1.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 47 mg |
| Phosphorus, P | 136 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.6 mg |
| Calcium, Ca | 17 mg |
| Potassium, K | 186 mg |
| Zinc, Zn | 1.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 72 µg |
| Ash | 0.8 g |
| Fatty acids, total saturated | 0.1 g |
| Thiamin | 0.3 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 72 µg |
| Folate, food | 72 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 4.6 g |
| Glycine | 0.4 g |
| Proline | 1.4 g |
| SFA 14:0 | 0 g |
| Water | 12.7 g |
| Isoleucine | 0.5 g |
| Leucine | 0.9 g |
| Lysine | 0.2 g |
| Cystine | 0.4 g |
| Valine | 0.5 g |
| Arginine | 0.5 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.5 g |
| Serine | 0.6 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| Niacin | 3.3 mg |
| Pantothenic acid | 0.6 mg |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.4 g |
Nutritional Highlights & Outliers
Substantial Protein Density
Supplies 12.7g of protein per 100g, providing a durable amino acid foundation for active diets.
Serving calculator
Common serving sizes
- cup167 g
Compare Semolina, unenriched with Category Peers
Semolina, unenriched vs Semolina, enriched
Compared to Semolina, enriched, Semolina, unenriched has 0% more fiber and 0% higher calories per 100g.
Semolina, unenriched vs Wheat flour, white (industrial), 13% protein, bleached, unenriched
Compared to Wheat flour, white (industrial), 13% protein, bleached, unenriched, Semolina, unenriched has 63% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Semolina, unenriched?
A standard 100-gram serving of Semolina, unenriched contains 361 calories (1510 kJ), alongside 12.7g of protein, 72.8g of carbohydrates, and 1.1g of fat.
In common serving sizes:- 167g (cup): ~603 kcal
Is Semolina, unenriched suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 68.9g of net carbs per 100g (72.8g total carbs minus 3.9g fiber), consuming Semolina, unenriched will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Semolina, unenriched?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Semolina, unenriched are:
- Manganese: 0.619 mg (27% of your daily value)
- Copper: 0.189 mg (21% of your daily value)
- Magnesium: 47 mg (11% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168933).