Semolina nutrition and benefits

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Semolina Quick Facts
Name: Semolina
Colors Yellow
Shapes Coarse, 0.25 and 0.75 millimeters in diameter
Calories 601 Kcal./cup
Major nutrients Carbohydrate (93.56%)
Tryptophan (61.59%)
Isoleucine (48.92%)
Manganese (44.96%)
Valine (42.71%)
Health benefits Prevent gaining weight, Helpful for diabetic patients, Provides energy, Strengthen immunity, Healthy nervous system
Semolina is a granular endosperm product created by milling of durum wheat used to make pasta, hot breakfast cereal, couscous and baby food. Semolina has quality parameters which determine suitability for making pasta are granulation, moisture, sand, colour, gluten quality, ash content, cooking test, falling number and speck count. Brown and black specks in Semolina appear as undesirable flecks in finished pasta. Specks caused by germ, bran, discolored wheat kernels, diseased wheat seeds, foreign materials and stones escaping cleaning or purifying process are noted as contaminants in finished pasta.

The term semolina also refers to sweet dessert prepared from milk and semolina. The word semolina entitles coarse middlings from other varieties of wheat and from other grains such as maize and rice. The semolina produced from durum wheat has yellow color. Literally semolina is used as a base for dried products like couscous made by combining 1 part of finely ground semolina (durum flour) with 2 parts of semolina. Besides wheat, the meal produced from other grains is also known as semolina such as corn semolina and rice semolina. The semolina derived from softer wheat types is white in color.

Health Benefits of Semolina

Here are some health benefits which Semolina offers:

  1. Prevent gaining weight

The major cause for weight gain is hunger. The consumption of snack or instant food cannot provide required nutrients and energy. It makes the one to eat more. Semolina could be the solution for this problem. Research shows that semolina is able to keep hunger at bay because semolina releases energy slowly. Being rich in fiber, it assist in digestion of foods.

  1. Helpful for diabetic patients

The presence of low glycemic index makes it recommendable for diabetic people to consume semolina. Semolina provides enough energy by reducing the sugar blood. 

  1. Provides energy

Semolina slowly releases energy which makes sure that energy won’t get wasted. It is recommended for people with an active lifestyle. It charges the energy and also improves performance. It does not make people feel lethargic. So add vegetables with semolina helps to complete a day.

  1. Strengthen immunity

Semolina has selenium in it which helps to strengthen immune system. It also contains Vitamin E, Vitamin B besides selenium. These vitamins are essential for enhancing immune system to counteract disease.      

  1. Healthy nervous system

Semolina is being well known for maintaining nervous health. It is loaded with magnesium, zinc and phosphorus which are essential for functioning of nervous system.

  1. Healthy heart

Semolina is packed with selenium i.e. required for preventing heart from infections. It also keeps the heart in good shape. Semolina promotes cardiovascular health by preventing heart failures, heart attacks and others. The abundant amount of selenium also strengthen immune system.

  1. Prevent anemia

Anemia is caused due to the presence of low red blood cells in the body. Iron is essential for increasing red blood cells. Semolina also contains sufficient iron which is required for the body. The adequate presence of iron in the body not only avoids anemia but also increases blood circulation. It also provides more fuel for day to day functions.

  1. Makes bowel movement easier

Semolina also comprises of fiber which assist the digestive functions in the body. It assists to digest food easily and also assist in easing bowel movements.

  1. Skin nourishment

Semolina is a great source of protein which makes the skin to look nice as well as healthy.

  1. Stronger bones

Semolina is beneficial for maintaining bone health. It promotes density of bones and makes them strong as well as healthy.

  1. Balanced diet

Semolina flour is an excellent source of vital minerals and nutrients such as vitamin B complex, fiber and Vitamin with zero fat, trans fatty acids and saturated fats. It also has low content of sodium and cholesterol.

  1. Acts as antioxidant

Selenium found in semolina acts as an antioxidant preventing oxidation of DNA cells and cell membranes which might be harmful. The occurrence of oxidation causes various ailments and diseases such as heart diseases. It is also essential for the body to get enough selenium to the body by strengthening immune system.

How to Store

  • Store it in a cool and dry cupboard, preferably in an airtight container.
  • Buy the flour in quantities which will last a maximum of 2-3 months.
  • Keep the flour in a freezer if required for extended periods of time.
  • Do not mix new flour with old if not using flour regularly.
  • Keep it in airtight containers to prevent infestation by flour moth or beetle.


  • People who are allergic to wheat or gluten might be allergic to semolina as well.
  • When consumed by an allergic people causes stomach upset, hives and anaphylaxis.
  • When side effects are experienced with the consumption of semolina, consult the doctor immediately.
  • Avoid semolina flour made from wheat by people with gluten intolerance, Celiac disease and wheat allergies.

How to Eat         

  • In Germany, Hungary, Austria, Bosnia, Serbia, Bulgaria, Slovenia, Romania and Croatia, semolina is mixed with egg or added to soups.
  • Semolina is used for making savory foods such as Upma and Rava dosa in South India.
  • Use it to coat slices of fish before pan-fried to make a crispy coating.
  • Consume it as dinner or lunch with stew or soups.
  • Semolina is used to make porridge in US.
  • In Hungary, Austria, Slovenia, Bulgaria, Bosnia, Croatia, Romanian, Serbia and Czech Republic, semolina is cooked with milk or water and sweetened with squares of chocolate for making breakfash dish named Grießbrei or Grießkoch.
  • Mix with raisins and serve it with milk.
  • In Estonia, Sweden, Finland and Latvia, semolina is boiled with berries juice and whipped into light and airy consistency.
  • Semolina is used for making harcha which is a griddle cake consumed for breakfast with honey or jam in North Africa.
  • In Greece, dessert is made by making custard from semolina and wrapping it in phyllo sheets.
  • In Cyprus, semolina is combined with almond for making light and water based pudding.
  • In Nepal, semolina is used for making sweet dishes such as Haluwa or Puwa.
  • It is also used for making bread, pizza and biscuit doughs or gnocchi.
  • Use it for making puddings, pasta, couscous and cereals.






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