Food · Cereal Grains and Pasta

Semolina nutrition facts

A typical portion of semolina (1 cup; 167 g, enriched) has 600 calories and 21g of protein (USDA FoodData Central). USDA lists 2 descriptions of it.

Nutrition Facts

Serving size1 cup (167g)

AmountPortion

Amount per serving

Calories600

% Daily Value*

Total Fat 2g2%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 0mg0%

Total Carbohydrate 122g44%

Dietary Fiber 7g23%

Total Sugars not declared

Includes Added Sugars not declared

Protein 21g42%

Vitamin D 0mcg0%

Calcium 30mg2%

Iron 7.3mg40%

Potassium 310mg7%

* 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 for Semolina, enriched, 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
Sodium per 100 g: 1mg; more than 4% of reference foods

1 cup weighs 167 g in USDA's record for Semolina, enriched (FDC 169715).

Where the calories come from: 83% carbohydrate, 3% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

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.

Every form of semolina USDA describes

All 2 USDA descriptions of semolina, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Semolina, enrichedSame values: Semolina, unenriched	360	12.7 g	1.1 g	1 mg

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
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
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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in semolina?

600 in 1 cup (167 g) of enriched.

How much protein is in semolina?

21g in 1 cup; 12.7 g per 100 g.

How much sodium is in semolina?

0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov