Nutrition facts · Grains, bread and pasta
Calories in Semolina
Semolina has 360 calories per 100 g, and 1 cup (167 g) of dry semolina has 601 calories. Most of those calories come from carbohydrates, at 72.8 g per 100 g, with a moderate 12.7 g of protein and very little fat.
Calories come from: Carbs 83% · Fat 3% · Protein 14%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 360 kcal | 12.7 g | 72.8 g | 1.1 g |
| 1 cup | 167 g | 601 kcal | 21.2 g | 121.6 g | 1.8 g |
Full nutrition (Per 100 g)
| Calories | 360 kcal |
|---|---|
| Protein | 12.7 g |
| Carbohydrates | 72.8 g |
| Fiber | 3.9 g |
| Fat | 1.1 g |
| of which saturated | 0.2 g |
| Sodium | 1 mg |
What changes the calories
- These figures are for dry semolina, so cooked semolina porridge or upma has fewer calories per gram because it absorbs water or milk.
- Cooking semolina in milk instead of water adds the calories of the milk.
- Toasting semolina in butter, ghee or oil, as in halwa or upma, adds the calories of the fat used.
- Sugar, nuts and dried fruit stirred into sweet semolina dishes can add a lot on top of the semolina itself.
Tips for logging it accurately
- Weigh the semolina dry before cooking and log that weight, since cooked weight varies with how much liquid you add.
- Log the cooking fat, milk and sugar as separate entries so the full dish is counted.
- In BerryFit, you can scan a photo of your plate and then adjust the semolina amount to match what you weighed.
Log Semolina in seconds
Snap a photo of your meal or search for Semolina in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in 1 cup of semolina?
One cup (167 g) of dry semolina has 601 calories, with 121.6 g carbs, 21.2 g protein and 1.8 g fat.
Is semolina high in protein?
Semolina has 12.7 g of protein per 100 g, which is moderate for a grain product, though most of its calories still come from carbs.
How many carbs are in semolina?
Semolina has 72.8 g of carbohydrates per 100 g, including 3.9 g of fiber.
Does semolina have more calories than rice flour?
They are very close: semolina has 360 calories per 100 g and rice flour has 366 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Semolina, enriched, FDC ID 169715); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
