Grains And Cereals • Deep Nutrition Analytics
Semolina, enriched
As a recognized grains and cereals, Semolina, enriched delivers 361 calories per 100g, with energy primarily anchored by carbohydrates (72.8g) to support daily activity. Notably, a single 100g serving delivers an exceptional 163% DV of Selenium (89.4 µg), making it an elite dietary source. Despite a higher energy concentration (3.6 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 12.7 g
- Carbohydrates
- 72.8 g
- Fat
- 1.1 g
- Fiber
- 3.9 g
Carbohydrate Quality & Sustained Energy
Semolina, enriched delivers 72.8g of carbohydrates balanced with 3.9g of fiber, yielding 68.9g 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 |
|---|---|
| Energy | 1510 kJ |
| Protein | 12.7 g |
| Fiber, total dietary | 3.9 g |
| Total lipid (fat) | 1.1 g |
| Carbohydrate, by difference | 72.8 g |
| Energy | 360 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Selenium | 89.4 µg |
| Manganese | 0.6 mg |
| Iron | 4.4 mg |
| Copper | 0.2 mg |
| Magnesium | 47 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Selenium, Se | 89.4 µg |
| Iron, Fe | 4.4 mg |
| Magnesium, Mg | 47 mg |
| Phosphorus, P | 136 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.6 mg |
| Calcium, Ca | 17 mg |
| Potassium, K | 186 mg |
| Zinc, Zn | 1.1 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, total | 183 µg |
| Folate, food | 72 µg |
| Folic acid | 111 µg |
| Folate, DFE | 261 µg |
| Ash | 0.8 g |
| Thiamin | 0.8 mg |
| Riboflavin | 0.6 mg |
| Tryptophan | 0.2 g |
| Threonine | 0.3 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.6 g |
| Tyrosine | 0.3 g |
| Alanine | 0.4 g |
| Glutamic acid | 4.6 g |
| Glycine | 0.4 g |
| Proline | 1.4 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 14:0 | 0 g |
| Water | 12.7 g |
| Isoleucine | 0.5 g |
| Leucine | 0.9 g |
| Lysine | 0.2 g |
| Cystine | 0.4 g |
| Valine | 0.5 g |
| Arginine | 0.5 g |
| Histidine | 0.3 g |
| Aspartic acid | 0.5 g |
| Serine | 0.6 g |
| Fatty acids, total monounsaturated | 0.1 g |
| Fatty acids, total polyunsaturated | 0.4 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.1 g |
| PUFA 18:2 | 0.4 g |
| PUFA 18:3 | 0 g |
| Niacin | 6 mg |
| Pantothenic acid | 0.6 mg |
Nutritional Highlights & Outliers
Iron Rich
Provides 4.4 mg of dietary iron (24% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Serving calculator
Common serving sizes
- cup167 g
Compare Semolina, enriched with Category Peers
Semolina, unenriched vs Semolina, enriched
Compared to Semolina, unenriched, Semolina, enriched has 0% more fiber and 0% higher calories per 100g.
Semolina, enriched vs Wheat flour, white (industrial), 13% protein, bleached, unenriched
Compared to Wheat flour, white (industrial), 13% protein, bleached, unenriched, Semolina, enriched has 63% more fiber and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Semolina, enriched?
A standard 100-gram serving of Semolina, enriched contains 361 calories (1510 kJ), alongside 12.7g of protein, 72.8g of carbohydrates, and 1.1g of fat.
In common serving sizes:- 167g (cup): ~603 kcal
Is Semolina, enriched suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 68.9g of net carbs per 100g (72.8g total carbs minus 3.9g fiber), consuming Semolina, enriched will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Semolina, enriched?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Semolina, enriched are:
- Selenium: 89.4 µg (163% of your daily value)
- Manganese: 0.619 mg (27% of your daily value)
- Iron: 4.36 mg (24% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169715).