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How Many Calories in Semolina, Unenriched?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 102 kcal | 3.6g |
| 100g | 360 kcal | 12.7g |
| 1 cup | 601 kcal | 21.2g |
A semolina, unenriched contains 360 calories per 100g. A typical 1 cup (167g) provides about 601 calories. Semolina, Unenriched is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Semolina, Unenriched Nutrition Facts
| Nutrient | Per 100g | Per serving (167g) |
|---|---|---|
| Calories | 360 kcal | 601 kcal |
| Protein | 12.7g | 21.2g |
| Carbohydrates | 72.8g | 121.6g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 1.1g | 1.8g |
| of which Saturates | 0.1g | 0.2g |
| Fibre | 3.9g | 6.5g |
| Sodium | 1.0mg | 2mg |
| Potassium | 186.0mg | 311mg |
| Calcium | 17.0mg | 28mg |
| Iron | 1.2mg | 2.0mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (25% DV) — an excellent source
- High in carbohydrates (26% DV) — an excellent source
- A good source of fibre (14% DV)
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- Calories: 18% DV
- Protein: 25% DV
- Carbohydrates: 26% DV
- Fibre: 14% DV
- Fat: 1% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 4% DV
- Calcium: 1% DV
- Iron: 7% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 0% DV
- Riboflavin (B2): 8% DV
Useful for tracking semolina, unenriched
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79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether semolina, unenriched is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out semolina, unenriched for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Frequently Asked Questions
How many calories in semolina, unenriched per 100g?
Semolina, Unenriched contains 360 calories per 100g, based on USDA reference data.
Is semolina, unenriched high in calories?
A 1 cup of semolina, unenriched (167g) has around 601 calories — roughly 30% of a 2,000-calorie daily intake.
Is semolina, unenriched good for weight loss?
Semolina, Unenriched is fairly calorie-dense at 360 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 601 calories.
How much protein is in semolina, unenriched?
Semolina, Unenriched contains 12.7g of protein per 100g.
Is semolina, unenriched a good source of fibre?
Yes — semolina, unenriched provides 3.9g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does semolina, unenriched compare to cereals, farina, enriched, assorted brands including cream of wheat, quick (1-3 minutes), dry?
Semolina, Unenriched has 360 calories per 100g, close to cereals, farina, enriched, assorted brands including cream of wheat, quick (1-3 minutes), dry at 360 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of semolina, unenriched for 20g of protein?
With 12.7g of protein per 100g, you'd need roughly 157g of semolina, unenriched to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to semolina, unenriched by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Semolina, Unenriched (this page) | 360 kcal | 12.7g | 72.8g | 1.1g |
| Cereals, Farina, Enriched, Assorted Brands Including Cream Of Wheat, Quick (1-3 Minutes), Dry | 360 kcal | 11.6g | 73.2g | 1.4g |
| Cereals, Oats, Instant, Fortified, with Raisins and Spice, Dry | 360 kcal | 8.4g | 76.3g | 4.0g |
| Cereals, Quaker, Instant Oatmeal, Raisin and Spice | 360 kcal | 9.1g | 75.7g | 4.0g |
| Cereals, Quaker, Instant Grits Product with American Cheese Flavor, Dry | 360 kcal | 8.8g | 74.2g | 4.7g |
| Cereals, Kashi Go Lean Hot Cereal, Creamy Truly Vanilla, Dry | 360 kcal | 22.3g | 61.1g | 5.3g |
| Nuts, Chestnuts, Japanese, Dried | 360 kcal | 5.2g | 81.4g | 1.2g |
More kit for semolina, unenriched tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.