Ingredient Guide•Semolina
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High ProteinHigh Fiber
Grains & CerealsWheat ProductsMediterranean / Middle East
SemolinaCalories, Nutrition Facts, Culinary Uses & Recipes
Scientific Name:Triticum durum
Also known as:
SujiRava
Semolina is that gritty, sandy-looking yellow flour you get from grinding hard durum wheat. It’s coarser than normal plain flour and has a slightly nutty taste. People use it a lot for pasta, couscous, puddings, and some breads or sweets. It feels a bit rough between your fingers.
Calories (100g)360 kcal
Dietary ProfileVegan & Vegetarian
Default UnitCup
Calories in Semolina & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Semolina?
100 grams of Semolina (raw/dry reference weight) provides approximately 360 kcal, 72.8g carbohydrates, 12.7g protein, 1.1g fat, and 3.9g dietary fiber. A realistic single-person portion of 50g contains roughly 180 kcal before cooking oils or garnishes.
360.0kcal
Calories
12.7g
Protein
72.8g
Carbs
1.1g
Fat
3.9g
Fiber
0.0g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 108 kcal | 21.8g | 3.8g | 0.3g | 1.2g |
| Per 50g (Standard Home Serving) | 180 kcal | 36.4g | 6.3g | 0.5g | 1.9g |
| Per 100g (Standard Reference) | 360 kcal | 72.8g | 12.7g | 1.1g | 3.9g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Semolina fresh and long-lasting
Keep it in an airtight container in a cool, dry cupboard. It can last a few months that way. Because it has a bit more oil than plain flour, it can go off faster – if it smells funny or rancid, throw it out. For longer storage put it in the fridge or freezer.
General Nutritional & Wellness Notes
Everyday dietary context for Semolina as part of balanced home cooking
It has more protein than regular flour, so it keeps you fuller a bit longer. There’s some fibre and B vitamins in it. Because it’s made from hard wheat it has gluten, so it’s not for people who can’t eat that. Good energy food, especially when cooked as a simple porridge.
Culinary Uses, Origins & Cultural Heritage
How Semolina is used across regional kitchens and history
Common Culinary Uses
People have been grinding hard wheat into this kind of meal for a very long time. The word comes from old Italian and Latin words for coarse flour. It’s been used in Mediterranean cooking for ages, especially for pasta and porridge-style dishes.
Historical Roots
It comes from durum wheat, which has been grown for thousands of years in places around the Mediterranean and Middle East. The hard grains make good coarse flour that holds up well when cooked. From there it spread with trade and cooking traditions into Europe, North Africa, India (where it’s called suji or rava), and the rest of the world.
Did You Know?
Most dried Italian pasta is made from it. In India it’s the main ingredient in upma and many sweets like Halwa. The yellow colour comes from the wheat itself. People have been eating semolina-style porridge since Roman times.
Chef & Cooking Tips
Use it for homemade pasta – it gives a nice firm texture. For porridge or pudding, cook it slowly with milk or water and keep stirring so it doesn’t go lumpy. You can dust pizza dough or bread with it to stop sticking. In some places they toast it first for a deeper flavour in sweets like halwa or upma. Don’t swap it one-for-one with normal flour in cakes – the texture is different.
Recipes Using Semolina
Explore 1 recipe featuring Semolina
Frequently Asked Questions about Semolina
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Semolina?
Per 100 grams (raw/dry reference weight), Semolina contains approximately 360 kcal, 72.8g carbohydrates, 12.7g protein, 1.1g fat, and 3.9g dietary fiber. A typical 50g culinary portion provides roughly 180 kcal before cooking oils, butter, or garnishes are added.
What is Semolina and how is it used in cooking?
Semolina is that gritty, sandy-looking yellow flour you get from grinding hard durum wheat. It’s coarser than normal plain flour and has a slightly nutty taste. People use it a lot for pasta, couscous, puddings, and some breads or sweets. It feels a bit rough between your fingers.
How should Semolina be stored to keep it fresh?
Keep it in an airtight container in a cool, dry cupboard. It can last a few months that way. Because it has a bit more oil than plain flour, it can go off faster – if it smells funny or rancid, throw it out. For longer storage put it in the fridge or freezer.
What are the nutritional qualities of Semolina?
It has more protein than regular flour, so it keeps you fuller a bit longer. There’s some fibre and B vitamins in it. Because it’s made from hard wheat it has gluten, so it’s not for people who can’t eat that. Good energy food, especially when cooked as a simple porridge. (For general culinary reference only, not medical advice.)
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