Nutritional Content & Health Benefits Of Semolina

Posted In: Dietician-Nutritionist     2018-02-23     46

Semolina is coarse, made from wheat middlings of durum wheat mostly used in making pasta and couscous.


Nutritional value                                                           per 100 grams


Total Calories                                                                 360

Total fat                                                                          1.1 g

·         Saturated fat                                                                   0.2 g

·         Polyunsaturated fat                                                        0.4 g

·         Monounsaturated fat                                                      0.1 g

Cholesterol                                                                     0 mg    

Sodium                                                                           1 mg

Potassium                                                                      186 mg

Total Carbohydrate                                                       73 g

Dietary fiber                                                                  3.9 g

Protein                                                                            13 g

Vitamin A                                                                       0 ug

Vitamin C                                                                       0 mg

Vitamin B12                                                                    0 ug

Vitamin B6                                                                      0.1 mg

Folate                                                                               72 ug

Calcium                                                                           17 mg

Iron                                                                                  1.23 mg

Magnesium                                                                      47 mg

Phosphorus                                                                     136 mg

Potassium                                                                        186 mg

Sodium                                                                             1 mg

Zinc                                                                                  1.05 mg


Water                                                                                12.67 g


Here are some of the amazing benefits of semolina:


1.      As semolina is purified wheat middling from wheat durum, so it is slowly digestible food. This helps you feel full for a long period of time and prevents you from overeating.

2.      It enhances kidney function, because of its potassium content.

3.      Add some chopped dry fruits to the semolina porridge to enhance its nutritional value as well as taste.

4.      To make your savory semolina upma bowl delicious as well as packed with nutrition, add some chopped vegetables.

5.      It is a good source house of vitamin E and the B groups, which are essential for immunity against disease.

6.      For active people, semolina is a quick and nourishing source of energy.

7.      The trace minerals present in semolina such as zinc, magnesium, and phosphorus, are beneficial to keep your bones and nervous system in good health.

8.      Semolina also helps to Improve Heart Health.

9.      It helps in shedding off extra weight.

10.  Semolina is the best breakfast for diabetic people.