Nutrients in 300 calories of Semolina

Semolina, unenriched.

raw ground

Weight per 300 Calories

Semolina

83.3g

Semolina has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

83%

300 kcal ▼

Macro Nutrients

Semolina

Energy300 kcal

10.3%

Semolina has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.88 g

0.9%

Semolina has 0.875 g of Fat per 300 calories, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.39%

Semolina has 0.125 g of Saturated Fat per 300 calories, which is 0.39% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.031 g

1.93%

Semolina has 0.030833333333333 g of Omega 3 per 300 calories, which is 1.93% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.33 g

1.93%

Semolina has 0.3275 g of Omega 6 per 300 calories, which is 1.93% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Semolina has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate60.7 g

46.7%

Semolina has 60.691666666667 g of Carbohydrate per 300 calories, which is 46.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber3.25 g

8.55%

Semolina has 3.25 g of Fiber per 300 calories, which is 8.55% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.6 g

19%

Semolina has 10.566666666667 g of Protein per 300 calories, which is 19% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Semolina

Vitamin A0 μg

RAE, retinol activity equivalents

Semolina has 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19.4%

Thiamine

Semolina has 0.23333333333333 mg of Vitamin B1 per 300 calories, which is 19.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.067 mg

5.13%

Riboflavin

Semolina has 0.066666666666667 mg of Vitamin B2 per 300 calories, which is 5.13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.76 mg

17.2%

Niacin, nicotinic acid, niacinamide

Semolina has 2.7583333333333 mg of Vitamin B3 per 300 calories, which is 17.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.48 mg

9.67%

Pantothenic acid

Semolina has 0.48333333333333 mg of Vitamin B5 per 300 calories, which is 9.67% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.086 mg

6.6%

Pyridoxine

Semolina has 0.085833333333333 mg of Vitamin B6 per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B960 μg

15%

Folates and Folic Acid

Semolina has 60 μg of Vitamin B9 per 300 calories, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Semolina has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Semolina has 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Semolina has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Semolina

Calcium14 mg

1.4%

Semolina has 14.166666666667 mg of Calcium per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.5%

Semolina has 0.1575 mg of Copper per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.03 mg

13%

Semolina has 1.025 mg of Iron per 300 calories, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39 mg

9.33%

Semolina has 39.166666666667 mg of Magnesium per 300 calories, which is 9.33% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

22.4%

Semolina has 0.51583333333333 mg of Manganese per 300 calories, which is 22.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus113 mg

16%

Semolina has 113.33333333333 mg of Phosphorus per 300 calories, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium155 mg

4.56%

Semolina has 155 mg of Potassium per 300 calories, which is 4.56% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium0.83 mg

0.056%

Semolina has 0.83333333333333 mg of Sodium per 300 calories, which is 0.056% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.88 mg

7.95%

Semolina has 0.875 mg of Zinc per 300 calories, which is 7.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water10.6 g

0.29%

Semolina has 10.558333333333 g of Water per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Semolina:

300 calories of Semolina has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It has some Vitamin B2 and Vitamin B6.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 300 calories of Semolina:

300 calories of Semolina is an excellent source of Manganese.
It has a good amount of Copper, Iron, Magnesium, Phosphorus and Zinc.
It also has some Potassium.
While 300 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 300 calories of Semolina:

300 calories of Semolina is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
While 300 calories of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Semolina with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Semolina

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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