Wheat semolina - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Wheat semolina

Wheat semolina consists of 1% fat, 10% protein, 69% carbs, 7% fiber and 13% water. Wheat semolina has 335 calories per 100g, that is 105% higher than other foods in Cereals and flours. In total 3% of the calories in Wheat semolina are from fat, 12% from protein and 82% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 60
  • High in carbs 13.8g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 8.3

Can you eat Wheat semolina for a low carb diet?

With 13.8g of carbs and a Glycemic Load of 8.3 in a portion of 20g, Wheat semolina should be avoided for a ketogenic diet due to the high percentage of carbs. Wheat semolina contains low amounts of Fructose, is high in Gluten and has no Lactose.

Wheat semolina: nutrition facts & data

Nutrition facts
per 100g
Wheat semolina
avg Cereals and flours[1]
Calories (kcal) 335.0 319.8
Fat (g) 1.0 2.3
Protein (g) 10.0 9.1
Carbohydrates (g) 69.0 62.5
Mono- & Di-Saccharides (g) 0.0 62.5
Polysaccharides (g) 68.0 62.5
Fibers (g) 7.1 7.1
Sodium (mg) 1.0 5.3
Water (g) 13.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (20g) of Wheat semolina contains:

  • 67.0 Calories
  • 0.2g of Fat
  • 2.0g of Protein
  • and 13.8g of Carbs
  • 0.2mg of sodium - 0.0% of the RDA for sodium.
  • 6.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.2mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.2mg of Iron - 0.0% of the RDA for Iron.
  • 22.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wheat semolina you get

  • 0.14 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.01 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.10 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Wheat semolina?

Vitamins
per 100g
Wheat semolina
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 0.6 1.2
Vitamin B1 / Thiamine (mg) 0.1 0.3
Vitamin B2 (mg) 0.0 0.1
Vitamin B6 (mg) 0.1 0.3
Vitamin B9 / Folate (μg) 20.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 0.0
[1] average of Cereals and flours

Is Wheat semolina rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Wheat semolina of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Wheat semolina

Minerals
per 100g
Wheat semolina
avg[1]
Magnesium (mg) 30.0 92.7
Zinc (mg) 1.0 2.2
Sodium (mg) 1.0 5.3
Calcium (mg) 15.0 34.2
Iron (mg) 1.0 3.0
Potassium (mg) 110.0 298.5
Phosphorus (mg) 90.0 257.3
[1] average of Cereals and flours

Is Wheat semolina high in minerals?

info

Again, for every mineral contained in Wheat semolina we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Wheat semolina

69.0% of Wheat semolina are carbs, per serving of 20g that makes 13.8g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Wheat semolina
avg[1]
Monosaccharides (g) 0.0 1.4
Polysaccharides (g) 68.0 60.3
Total carbs (g) 69.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Wheat semolina?

The Glycemic Index of Wheat semolina is 60, which would be considered as moderate. The Glycemic Load in a normal serving is 8.3 and can be regarded as low.

Allergens in Wheat semolina

  • is high in Gluten
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Wheat semolina

Of the 1.0g total fat per 100g in Wheat semolina, 0.1g are saturated fatty acids (SFA), 0.4g are monounsaturated fatty acids (MUFA) and 0.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.