VeganCereals & Grains

Semolina

Nutrition Facts Per 100g

Also known as: SOOJI

Semolina is a staple grain or cereal product in Indian diets, providing steady energy through complex carbohydrates. Each 100g serving offers 360 kcal and 72.8g of carbohydrates. It also provides meaningful amounts of Carbohydrates (approximately 56% of a typical adult's daily needs) and Protein (approximately 25% of a typical adult's daily needs). See the full nutrition facts for Semolina below.

Nutrition Summary

360kcalCalories

12.7gProtein

72.8gCarbs

1.1gFat

3.9gFiber

Protein 14% Carbs 81% Fat 3%

Micronutrients

High in:Vitamin B6Niacin (B3)Folate (B9)PhosphorusThiamin (B1)

Calcium17.0 mg(2%)

Iron1.2 mg(9%)

Zinc1.1 mg(12%)

Potassium186 mg(6%)

Sodium1.0 mg(0%)

Magnesium47.0 mg(13%)

Phosphorus136 mg(19%)

Thiamin (B1)0.2 mg(17%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)3.3 mg(22%)

Vitamin C0 mg(0%)

Vitamin A0 µg(0%)

Folate (B9)80.0 µg(20%)

Vitamin B60.3 mg(23%)

Vitamin B120 µg(0%)

Vitamin D0 µg(0%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0.2 g

PUFA0.5 g

Omega-30.1 g

Omega-60.4 g

Limit These2

Saturated Fat0.2 g

Cholesterol0 mg

Common Serving Sizes

1 cup167g

601 kcal21.2g protein

100 g100g

360 kcal12.7g protein

Allergen Information

Gluten

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Semolina?

Semolina contains 360 kcal per 100g. A typical serving (1 cup) contains approximately 601 kcal.

How much protein is in Semolina?

Semolina provides 12.7g of protein per 100g, which is approximately 25% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Semolina good for weight loss?

Semolina provides 360 kcal per 100g. While nutritious, portion control is important if weight loss is a goal. A dietitian can help create a balanced plan.

Is Semolina vegan?

Yes, Semolina is vegan — it contains no animal-derived ingredients.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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