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 |
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 |
Is Wheat semolina rich in vitamins?
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.
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 |
Is Wheat semolina high in minerals?
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.
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 |
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.