Semolina, per 100 g: 360 kcal, 12.7 g protein, 72.8 g carbohydrate, 3.9 g fibre, 1.1 g fat. Figures are the USDA reference values for “Semolina, enriched”.
At 100 g it reaches the EU threshold to be called a source of selenium, folate, thiamine (b1), riboflavin (b2). The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 360 kcal | |
| Protein | 12.7 g | |
| Fat | 1.05 g | |
| of which saturates | 0.15 g | |
| of which monounsaturates | 0.124 g | |
| of which polyunsaturates | 0.43 g | |
| Carbohydrate | 72.8 g | |
| Fibre | 3.9 g | |
| Water | 12.7 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 17 mg | 2.13% |
| Iron | 4.36 mg | 31.1% |
| Magnesium | 47 mg | 12.5% |
| Phosphorus | 136 mg | 19.4% |
| Potassium | 186 mg | 9.3% |
| Sodium | 1 mg | |
| Zinc | 1.05 mg | 10.5% |
| Copper | 0.189 mg | 18.9% |
| Manganese | 0.619 mg | 31% |
| Selenium | 89.4 µg | 163% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.26 mg | 2.17% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.811 mg | 73.7% |
| Riboflavin (B2) | 0.571 mg | 40.8% |
| Niacin (B3) | 5.99 mg | 37.4% |
| Pantothenic acid (B5) | 0.58 mg | 9.67% |
| Vitamin B6 | 0.103 mg | 7.36% |
| Folate | 261 µg | 131% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
- Folate contributes to normal blood formation
- Folate has a role in the process of cell division
- Thiamine contributes to normal energy-yielding metabolism
- Thiamine contributes to the normal function of the heart
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass