Semolina is a coarse flour made from durum wheat, a hard type of wheat.
When ground into a flour, durum wheat is known as semolina and used all over the world in bread, pasta, and porridge. This flour is darker and more golden in color than all-purpose flour. It has a mild, earthy aroma.
Along with its culinary uses, semolina also benefits weight management, heart health, and your digestive system.
This article reviews the nutrition, benefits, uses, and downsides of semolina.
Semolina flour can be enriched, meaning that food manufacturers re-add nutrients that were lost during the processing of the durum wheat grain. Enriched semolina contains higher levels of vitamins and minerals than unenriched alternatives.
A 1/3-cup (56-gram) serving of uncooked, enriched semolina provides:
- Calories: 198 calories
- Carbs: 40 grams
- Protein: 7 grams
- Fat: less than 1 gram
- Fiber: 7% of the Reference Daily Intake (RDI)
- Thiamine: 41% of the RDI
- Folate: 36% of the RDI
- Riboflavin: 29% of the RDI
- Iron: 13% of the RDI
- Magnesium: 8% of the RDI
Semolina is high in protein and fiber — both of which slow digestion and increase feelings of fullness between meals.
It’s also high in B vitamins like thiamine and folate, which have many important roles in your body, including helping convert food into energy.
Additionally, semolina is a good source of iron and magnesium. These minerals support red blood cell production, heart health, and blood sugar control.
