Semolina, a coarsely milled flour derived from durum wheat, is a versatile ingredient widely used in culinary applications such as pasta, bread, and desserts. Below is the detailed nutritional profile of unenriched semolina, providing a comprehensive insight into its energy content, macronutrient breakdown, and vital micronutrients.
Nutritional Information (Per 100g of Semolina, Unenriched)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy (kcal) | 360.0 | – |
| Protein (g) | 12.68 | – |
| Total Fat (g) | 1.05 | – |
| – Saturated Fat (g) | 0.15 | – |
| Total Carbohydrates (g) | 72.83 | – |
| – Dietary Fiber (g) | 3.9 | – |
| – Sugar (g) | 0.0 | – |
| Minerals | ||
| – Calcium (mg) | 17.0 | – |
| – Iron (mg) | 1.23 | – |
| – Magnesium (mg) | 47.0 | – |
| – Phosphorus (mg) | 136.0 | – |
| – Potassium (mg) | 186.0 | – |
| – Sodium (mg) | 1.0 | – |
| – Zinc (mg) | 1.05 | – |
| – Copper (mcg) | 189.0 | – |
| – Manganese (mg) | 0.619 | – |
| – Selenium (mcg) | 0.0 | – |
| Vitamins | ||
| – Vitamin C (mg) | 0.0 | – |
| – Thiamin (Vitamin B1, mg) | 0.28 | – |
| – Riboflavin (Vitamin B2, mg) | 0.08 | – |
| – Niacin (mg) | 3.31 | – |
| – Vitamin B6 (mg) | 0.103 | – |
| – Folate (mcg) | 72.0 | – |
| – Vitamin B12 (mcg) | 0.0 | – |
| – Vitamin A (mcg) | 0.0 | – |
| – Vitamin E (mg) | 0.0 | – |
| – Vitamin D2 (mcg) | 0.0 | – |
Allergen Information
Semolina is derived from wheat and contains gluten, which may trigger allergic reactions or sensitivity in individuals with gluten intolerance or celiac disease. It is not suitable for a gluten-free diet. Always check for cross-contamination if consumed as part of a specialized diet.
Dietary Preferences
Semolina is a great choice for vegetarians and supports plant-based dietary preferences due to its high protein and nutrient content. However, it is unsuitable for vegans seeking fortified or enriched grain products unless labeled as such. Its low sugar and fat content make it ideal for balanced and energy-rich meals.
Culinary Advice
- Versatility: Use semolina in recipes like pasta, gnocchi, porridge, or baked goods. It delivers a hearty texture and adds a subtle nutty flavor to dishes.
- Storage: Store semolina in an airtight container in a cool, dry place to maintain its freshness and prevent spoilage.
- Cooking Tip: To enhance flavor and texture, lightly toast semolina before use in savory or sweet recipes.
Conclusion
Unenriched semolina is a nutrient-dense ingredient rich in complex carbohydrates, protein, and essential minerals. It offers a wholesome addition to meals, providing sustained energy and nourishment. Its adaptability in various cuisines makes it a pantry staple, perfect for creating delicious dishes for any occasion.