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Semolina (unenriched) — Nutrition Facts
USDA FoodData Central · Low protein density3.5 g protein per 100 kcal
Protein 14% · 12.7 g
Carbs 83% · 72.8 g
Fat 3% · 1.1 g
Diet compliance
| Diet | Why |
|---|
| ✗ Keto | 68.9 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Semolina (unenriched) · per 100 g
Calories360
Total Fat 1.1 g1% DV
Saturated Fat 0.2 g1% DV
Cholesterol 0 mg0% DV
Sodium 1 mg0% DV
Total Carbs 72.8 g26% DV
Fiber 3.9 g14% DV
Sugars – g
Protein 12.7 g25% DV
Vitamin D 0 µg · Calcium 17 mg · Iron 1.2 mg · Potassium 186 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 360 |
| 1 cup | 167 g | 601.2 |
Protein per calorie
Semolina (unenriched) delivers 3.5 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Semolina (unenriched)?
Semolina (unenriched) has 360 calories per 100 grams, which is about 601.2 calories per 1 cup.
How much protein is in Semolina (unenriched)?
Semolina (unenriched) has 12.7 g of protein per 100 grams — 3.5 g of protein per 100 calories.
Is Semolina (unenriched) keto-friendly?
Semolina (unenriched) has 68.9 g net carbs per 100 g, so it is not keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Semolina (unenriched) vegan?
Semolina (unenriched) is vegan — it contains no animal-derived ingredients.
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