Food Index
A-Z Food ListAbout
Search foods
Food Index

Your trusted source for accurate nutritional information on thousands of foods.

Nutrition Info

  • Calories
  • Carbohydrates
  • Protein
  • Fat
  • Fiber
  • Healthy Foods
  • Food Benefits

Categories

  • Fruits
  • Vegetables
  • Grains & Cereals
  • Proteins
  • Dairy
  • Nuts & Seeds
  • Beverages
  • Snacks & Sweets
  • Seafood
  • Plant-Based Proteins
  • Healthy Fats & Oils
  • Condiments & Sauces
  • Spices & Seasonings
  • All Categories

Resources

  • A-Z Food List
  • About Us
  • Contact

Legal

  • Privacy Policy
  • Terms of Service
  • Sitemap

2026 Food Index. All rights reserved.

Nutritional information is provided for educational purposes only. Consult a healthcare professional for dietary advice.

Food Index

Home/Food Benefits/Semolina
Proteins

What Is Semolina Good For?

FoodData CentralUpdated 6 April 2026

Semolina is a protein-rich food. It is a good source of protein and a good source of iron. Discover the nutritional benefits and how semolina can support your health goals.

Semolina provides 601.2 calories, 21.2g protein, 121.6g carbohydrates, and 1.8g fat per cup (167g). It contains 3.9g of dietary fibre per 100g, supporting digestive health.

Key Benefits of Semolina

  • High in dietary fiber for digestive health
  • Excellent source of protein for muscle building
  • Very low in sugar
  • Contains folate, important for cell growth and development
  • Contains iron (4.36mg per 100g, 24% DV)
  • Source of selenium, an important antioxidant mineral

Semolina Is Best For

Digestive healthMuscle recoveryBlood sugar managementEnergy and vitality

Nutrition Highlights

  • 6.5g of fiber per serving
  • 21.2g of protein per serving

Things to Consider

  • High in calories — watch portion sizes
  • Higher in carbs — consider portion size for low-carb diets

Complete Nutritional Profile

Per cup (167g)

601.2

cal

121.6g

carbs

21.2g

protein

1.8g

fat

6.5g

fiber

Related Foods

(Basella) Vinespinach

19 cal | 1.8g protein

(Bulb And Lower Leaf-Portion) Leeks

38.4 cal | 1g protein

(Bullock'S-Heart) Custard-Apple

101 cal | 1.7g protein

(Cape-Gooseberries Or Poha) Groundcherries

74.2 cal | 2.7g protein

Learn More About Semolina

Is Semolina Healthy?Calories in SemolinaCarbs in SemolinaProtein in SemolinaFat in SemolinaFiber in SemolinaAll Proteins

Browse by Category

Explore foods organized by type

FruitsVegetablesGrains & CerealsProteinsDairyNuts & SeedsBeveragesSnacks & SweetsSeafoodPlant-Based ProteinsHealthy Fats & OilsCondiments & SaucesSpices & Seasonings
View All Categories

Explore Nutrition Information

Browse our comprehensive nutrition databases and guides

Calories
Database
Carbs
Database
Protein
Database
Fat
Database
Fiber
Database
Is It Healthy?
Guide

A-Z Food List

Browse our complete database of foods organized alphabetically

ABCDEFGHIJKLMNOPQRSTUVWXYZ
View Complete A-Z Food List