USDA reference food · Cereal Grains and Pasta
Semolina, enriched
1 cup of semolina, enriched (167 g) has 600 calories, 21g of protein, 2g of fat and 7g of fiber (USDA FoodData Central, SR Legacy, FDC 169715). It is one of 2 USDA descriptions of semolina.
FoodData Central 169715, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 12.7g
- more than 59% of 8,218 USDA reference foods
- Calories per 100 g
- 360
- more than 81% of reference foods
- Fiber per 100 g
- 3.9g
- more than 85% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 169715); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Selenium149 µg in 1 cup (167 g), 271% of the Daily Value
- Thiamin1.4 mg in 1 cup (167 g), 113% of the Daily Value
- Folate436 µg DFE in 1 cup (167 g), 109% of the Daily Value
- Riboflavin1.0 mg in 1 cup (167 g), 73% of the Daily Value
- Niacin10 mg in 1 cup (167 g), 63% of the Daily Value
- Manganese1.0 mg in 1 cup (167 g), 45% of the Daily Value
- Copper0.3 mg in 1 cup (167 g), 35% of the Daily Value
- Magnesium78 mg in 1 cup (167 g), 19% of the Daily Value
- Phosphorus227 mg in 1 cup (167 g), 18% of the Daily Value
- Zinc1.8 mg in 1 cup (167 g), 16% of the Daily Value
- Vitamin B60.2 mg in 1 cup (167 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 169715), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 83% carbohydrate, 3% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 360 | 81% |
| Protein | 12.7 g | 59% |
| Total fat | 1.05 g | 28% |
| Carbohydrate | 72.8 g | 93% |
| Fiber | 3.90 g | 85% |
| Sodium | 1.00 mg | 4% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (74)
The portion is 1 cup (167 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 21.2 g | 12.7 g | 42% |
| Total lipid (fat) | 1.75 g | 1.05 g | 2% |
| Carbohydrate, by difference | 122 g | 72.8 g | 44% |
| Ash | 1.29 g | 0.77 g | |
| Energy | 601 kcal | 360 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 21.2 g | 12.7 g | |
| Fiber, total dietary | 6.51 g | 3.90 g | 23% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.25 g | 0.15 g | 1% |
| Fatty acids, total monounsaturated | 0.21 g | 0.12 g | |
| Fatty acids, total polyunsaturated | 0.72 g | 0.43 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 28.4 mg | 17.0 mg | 2% |
| Iron, Fe | 7.28 mg | 4.36 mg | 40% |
| Magnesium, Mg | 78.5 mg | 47.0 mg | 19% |
| Phosphorus, P | 227 mg | 136 mg | 18% |
| Potassium, K | 311 mg | 186 mg | 7% |
| Sodium, Na | 1.67 mg | 1.00 mg | 0% |
| Zinc, Zn | 1.75 mg | 1.05 mg | 16% |
| Copper, Cu | 0.32 mg | 0.19 mg | 35% |
| Manganese, Mn | 1.03 mg | 0.62 mg | 45% |
| Selenium, Se | 149 µg | 89.4 µg | 271% |
Vitamins (15)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin E (alpha-tocopherol) | 0.43 mg | 0.26 mg | 3% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 1.35 mg | 0.81 mg | 113% |
| Riboflavin | 0.95 mg | 0.57 mg | 73% |
| Niacin | 10.0 mg | 5.99 mg | 63% |
| Pantothenic acid | 0.97 mg | 0.58 mg | |
| Vitamin B-6 | 0.17 mg | 0.10 mg | 10% |
| Folate, total | 306 µg | 183 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 185 µg | 111 µg | |
| Folate, food | 120 µg | 72.0 µg | |
| Folate, DFE | 436 µg | 261 µg | 109% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.27 g | 0.16 g | |
| Threonine | 0.56 g | 0.34 g | |
| Isoleucine | 0.82 g | 0.49 g | |
| Leucine | 1.45 g | 0.87 g | |
| Lysine | 0.41 g | 0.24 g | |
| Methionine | 0.33 g | 0.20 g | |
| Cystine | 0.60 g | 0.36 g | |
| Phenylalanine | 1.03 g | 0.62 g | |
| Tyrosine | 0.56 g | 0.33 g | |
| Valine | 0.90 g | 0.54 g | |
| Arginine | 0.78 g | 0.47 g | |
| Histidine | 0.43 g | 0.26 g | |
| Alanine | 0.62 g | 0.37 g | |
| Aspartic acid | 0.87 g | 0.52 g | |
| Glutamic acid | 7.63 g | 4.57 g | |
| Glycine | 0.67 g | 0.40 g | |
| Proline | 2.33 g | 1.40 g | |
| Serine | 1.0 g | 0.60 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0033 g | 0.0020 g | |
| SFA 16:0 | 0.22 g | 0.13 g | |
| SFA 18:0 | 0.028 g | 0.017 g | |
| MUFA 18:1 | 0.21 g | 0.12 g | |
| PUFA 18:2 | 0.66 g | 0.39 g | |
| PUFA 18:3 | 0.062 g | 0.037 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169715: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat semolina
USDA lists 2 preparations of semolina. The semolina page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in cereal grains and pastacalories, protein, fat and carbohydrate side by side
- Foods high in fibermore fiber per 100 g than 85% of reference foods
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov