Semolina
100 g raw
360 kcal
Boiled, 100 g
131 kcal
Protein, fat and carbs per 100 g
- Protein
- 12.7 g
- Fat
- 1.1 g
- Carbs
- 72.8 g
- Fiber
- 3.9 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 360 kcal | 12.7 g | 1.1 g | 72.8 g |
| Soaked | 150% | 240 kcal | 8.5 g | 0.7 g | 48.5 g |
| Boiled | 275% | 131 kcal | 4.6 g | 0.4 g | 26.5 g |
| Steamed | 250% | 144 kcal | 5.1 g | 0.4 g | 29.1 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin B1 (thiamine) | 0.28 mg | 25% |
| Vitamin B2 (riboflavin) | 0.08 mg | 7% |
| Vitamin B3 (niacin) | 3.3 mg | 24% |
| Vitamin B6 (pyridoxine) | 0.1 mg | 8% |
| Vitamin B9 (folate) | 72 mcg | 18% |
| Calcium | 17 mg | 2% |
| Iron | 1.2 mg | 7% |
| Magnesium | 47 mg | 15% |
| Phosphorus | 136 mg | 19% |
| Potassium | 186 mg | 7% |
| Sodium | 1 mg | 0% |
| Zinc | 1.1 mg | 13% |
| Copper | 0.19 mg | 21% |
| Manganese | 0.62 mg | 34% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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