Grains And Cereals • Deep Nutrition Analytics
Flour, semolina, fine
As a recognized grains and cereals, Flour, semolina, fine delivers 358 calories per 100g, with energy primarily anchored by carbohydrates (72g) to support daily activity. It contributes substantial micronutrient density, highlighted by Selenium at 80% of the standard daily value (44.1 µg). A higher calorie density (3.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 13.3 g
- Carbohydrates
- 72 g
- Fat
- 1.8 g
- Fiber
- 3.7 g
Carbohydrate Quality & Sustained Energy
Flour, semolina, fine delivers 72g of carbohydrates balanced with 3.7g of fiber, yielding 68.3g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total lipid (fat) | 1.8 g |
| Fiber, total dietary | 3.7 g |
| Protein | 13.3 g |
| Carbohydrate, by difference | 72 g |
| Energy (Atwater General Factors) | 358 kcal |
| Energy (Atwater Specific Factors) | 366 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 44.1 µg |
| Manganese | 0.8 mg |
| Copper | 0.3 mg |
| Iron | 2.4 mg |
| Phosphorus | 163 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 46.3 mg |
| Phosphorus, P | 163 mg |
| Potassium, K | 208 mg |
| Sodium, Na | 0.4 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.3 mg |
| Manganese, Mn | 0.8 mg |
| Selenium, Se | 44.1 µg |
| Calcium, Ca | 19.8 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Nitrogen | 2.1 g |
| Thiamin | 0.7 mg |
| Molybdenum, Mo | 47.9 µg |
| Riboflavin | 0.3 mg |
| Ash | 0.7 g |
| Niacin | 5.6 mg |
| Folate, total | 164 µg |
| Water | 12.1 g |
Nutritional Highlights & Outliers
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Nutrient Density Payload
Contains 3 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- Serving30 g
Compare Flour, semolina, fine with Category Peers
Wheat flour, white (industrial), 13% protein, bleached, unenriched vs Flour, semolina, fine
Compared to Wheat flour, white (industrial), 13% protein, bleached, unenriched, Flour, semolina, fine has 53% more fiber and 1% lower calories per 100g.
Flour, semolina, coarse and semi-coarse vs Flour, semolina, fine
Compared to Flour, semolina, coarse and semi-coarse, Flour, semolina, fine has 14% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Flour, semolina, fine?
A standard 100-gram serving of Flour, semolina, fine contains 358 calories (1498 kJ), alongside 13.3g of protein, 72g of carbohydrates, and 1.8g of fat.
In common serving sizes:- 30g: ~107 kcal
Is Flour, semolina, fine suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 68.3g of net carbs per 100g (72g total carbs minus 3.7g fiber), consuming Flour, semolina, fine will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Flour, semolina, fine?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Flour, semolina, fine are:
- Selenium: 44.1 µg (80% of your daily value)
- Manganese: 0.842 mg (37% of your daily value)
- Copper: 0.286 mg (32% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2003589).