Semolina Nutrition

Add to Food Log:

Open In Prospre

Nutrition Facts

Serving Size

1 cup (167g)

Amount per serving

Calories

601

% Daily Value *

Total Fat 1.8g

Saturated Fat 0.3g

Trans Fat

Cholesterol 0mg

Sodium 2mg

Total Carbohydrate 121.6g

44%

Dietary Fiber 6.5g

23%

Total Sugars

Protein 21.2g

Vitamin D 0 IU

Calcium 28mg

Iron 7mg

40%

Potassium 311mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

113%

1.35 mg

Riboflavin

73%

0.95 mg

Niacin

63%

10 mg

Pantothenic Acid

19%

0.97 mg

Vitamin B6

10%

0.17 mg

Folate

306 mcg

Folic Acid

185 mcg

Food Folate

120 mcg

Fortified Folate

436 mcg

Choline

—

Betaine

—

Vitamin B12

0 mcg

Added Vitamin B12

—

Biotin

—

Vitamin A

0 mcg

Retinol

0 mcg

Beta Carotene

—

Alpha Carotene

—

Beta Cryptoxanthin

—

Vitamin A IU

0 IU

Lycophene

—

Lutein and Zeaxanthin

—

Vitamin E

0.43 mg

Added Vitamin E

—

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

0 IU

Vitamin K

—

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

28.4 mg

Iron

40%

7.28 mg

Magnesium

19%

78.5 mg

Phosphorus

18%

227 mg

Potassium

311 mg

Sodium

1.67 mg

Zinc

16%

1.75 mg

Copper

35%

0.32 mg

Manganese

45%

1.03 mg

Selenium

271%

149 mcg

Fluoride

—

Iodine

—

Fat

1.75 g

Saturated Fat

0.25 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0 g

Pentadecylic Acid

—

Palmitic Acid

0.22 g

Margaric Acid

—

Stearic Acid

0.03 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.21 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

0.21 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.72 g

9,12-octadecadienoic Acid

0.66 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.06 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

42%

21.2 g

Tryptophan

0.27 g

Threonine

0.56 g

Isoleucine

0.82 g

Leucine

1.45 g

Lysine

0.41 g

Methionine

0.33 g

Cystine

0.6 g

Phenylalanine

1.03 g

Tyrosine

0.56 g

Valine

0.9 g

Arginine

0.78 g

Histidine

0.43 g

Alanine

0.62 g

Aspartic Acid

0.87 g

Glutamic Acid

7.63 g

Glycine

0.67 g

Proline

2.33 g

Serine

1 g

Hydroxyproline

—

Carbohydrates

44%

122 g

Fibre

23%

6.51 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

601 kcal

Water

21.2 g

Ash

1.29 g

Theobromine

—

Caffeine

—

Alcohol

0 g

Serving Sizes

1 cup (167g)

Nutrient Sources ^‡

Excellent source of Thiamin
Excellent source of Riboflavin
Excellent source of Niacin
Excellent source of Iron
Excellent source of Copper
Excellent source of Manganese
Excellent source of Selenium
Good source of Pantothenic Acid
Good source of Magnesium
Good source of Phosphorus
Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Moderate Protein
Low Fat
High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 41%^†

Limiting Amino Acid: Lysine

Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Semolina contains 12.7g of protein, which is about the same as 2.1 eggs, 0.5 chicken breasts, or 0.9 cups (246g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

115.1g per 1 cup

Excellent source of Fiber.

Helps with satiety

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Semolina

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡