QUICK ANSWER
How many calories are in enriched semolina?
The selected enriched dry-semolina record provides 360 kcal per 100 g. Scale from the edible amount and keep other states separate.
360 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Enriched semolina nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 360 kcal
- Protein
- 12.7 g
- Carbohydrate
- 72.8 g
- Fat
- 1.05 g
- Fibre
- 3.9 g
- Folate
- 183 µg
- Iron
- 4.36 mg
- Thiamin
- 0.811 mg
Source: USDA FoodData Central SR Legacy record 169715. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
12.7 g per 100 g. From Semolina, enriched.
Carbohydrate
72.8 g per 100 g. From Semolina, enriched.
Fat
1.05 g per 100 g. From Semolina, enriched.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where enriched semolina fits in a varied eating pattern.
Folate
183 µg per 100 g in the selected USDA record.
Iron
4.36 mg per 100 g in the selected USDA record.
Thiamin
0.811 mg per 100 g in the selected USDA record.
Niacin
5.99 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Dry enriched semolina
Selected reference.
Cooked cereal
Use the full recipe and cooked yield.
Pasta
Use the pasta state and weight.
Baked dish
Log all ingredients and final yield.
PRACTICAL CONTEXT
How enriched semolina can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 360 kcal per 100 g, the 30 g example is 108 kcal.
Fibre check
The selected record lists 3.9 g fibre per 100 g.
Protein check
The selected record lists 12.7 g protein per 100 g.
Best logging move
Weigh dry semolina and keep prepared weights separate.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep semolina sealed in a cool, dry place.
After opening or cutting
Use a clean, dry utensil after opening.
Prepare
Follow package cooking and wheat-allergen directions.
Safety boundary
This nutrient record does not establish prepared-food storage duration or safety limits.
PHOTO LOGGING
How to log enriched semolina more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Semolina, enriched.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Enriched semolina calorie and nutrition questions
How many calories are in 100 g of semolina?
360 kcal in the selected Semolina, enriched record.
How much fibre is in semolina?
3.9 g per 100 g in the selected record.
Which semolina state does this page use?
Semolina, enriched. State and preparation are part of the answer.
Is this cooked semolina porridge?
No. The selected record is dry enriched semolina.
How are the portion calories calculated?
Each portion is scaled from 360 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Semolina, enriched, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 169715 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.