scored 54/100
Semolina is a coarse flour made from durum wheat with a high protein content and moderate fiber, providing sustained energy and micronutrients including B vitamins and iron.
34.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 54.
Semolina is produced by milling the endosperm of durum wheat, a hard wheat variety originally cultivated in the Fertile Crescent and now primarily grown in Italy, Canada, and North Africa. Unlike refined white flour, semolina retains more of the wheat's nutritional density, particularly in niacin and iron content. Its high protein-to-carb ratio (12.7g protein per 100g) and moderate glycemic index make it valuable for sustained satiety and stable blood glucose. The presence of micronutrients like manganese, phosphorus, and magnesium supports bone health and metabolic function. Semolina's versatility—used in pasta, couscous, porridges, and baked goods—makes it a practical staple for longevity-focused diets. The presence of phenolic compounds and resistant starch (particularly when cooked and cooled) contributes to prebiotic effects supporting gut microbiota. As a whole grain derivative, semolina offers better micronutrient retention than refined white flour, though it is lower in fiber than whole wheat flour, making pairing with high-fiber foods beneficial for digestive health.
Moderate glycemic index combined with 12.7g protein per 100g slows carbohydrate absorption, preventing rapid blood sugar spikes and promoting satiety
High phosphorus (136mg) and magnesium (47mg) content support calcium metabolism and bone mineralization; manganese (0.619mg) is essential for bone matrix formation
Contains 1.23mg iron per 100g; niacin (3.31mg) improves iron absorption and supports red blood cell formation and oxygen transport
Resistant starch formation (particularly in cooked semolina) feeds beneficial gut bacteria, promoting short-chain fatty acid production and colonic health
High niacin content supports energy metabolism; folate (72mcg) and B vitamins regulate homocysteine and support cardiovascular health
Semolina's moderate glycemic index and sustained carbohydrate release make it ideal for midday meals to prevent afternoon energy crashes and maintain satiety through the day. Post-workout timing also effective for glycogen replenishment.
Breaks a fast
Can be consumed at breakfast with protein and healthy fats to moderate glucose response, making it compatible with intermittent fasting protocols when paired appropriately.
Per 100 g of the default form. Bars show how much higher or lower semolina is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Semolina is classified as a grain. Semolina is a coarse flour made from durum wheat with a high protein content and moderate fiber, providing sustained energy and micronutrients including B vitamins and iron.
Semolina scores 54/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin B6, Manganese, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 6.3 g of protein (~13% of the 50 g daily value).
Not really. A 50 g serving provides about 2 g of fiber (~7% of the 28 g daily value).
In a 50 g serving, semolina is highest in Vitamin B6 (~17% DV), Manganese (~13% DV), Thiamin (~12% DV), Copper (~10% DV), Niacin (~10% DV).
Yes — Semolina is a gluten-containing grain. People with celiac disease or non-celiac gluten sensitivity should avoid it.
Not really. A 50 g serving has about 34.5 g of net carbs (36.4 g total minus 2 g fiber).
Best in the midday. Semolina's moderate glycemic index and sustained carbohydrate release make it ideal for midday meals to prevent afternoon energy crashes and maintain satiety through the day. Post-workout timing also effective for glycogen replenishment.
A typical serving is around 50 g (~180 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating semolina alongside several other grain sources.
Semolina pairs nicely with: Pair with legumes (lentils, chickpeas) because their lysine content complements semolina's amino acid profile, creating a complete protein source for sustained energy; Combine with vitamin C-rich foods (tomatoes, bell peppers, citrus) because ascorbic acid enhances non-heme iron absorption, critical for maintaining healthy hemoglobin; Pair with leafy greens (spinach, kale) because the magnesium and phosphorus in semolina work synergistically with greens' calcium to optimize bone mineralization; Mix into milk or yogurt-based dishes because dairy calcium and vitamin D enhance the bioavailability of semolina's phosphorus and magnesium for bone health.
Encyclopedia entries that supply the same signature nutrients semolina contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients semolinacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.