Grain

Semolina

57Health
Score

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.

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Why Semolina scores 57

Nutrient density15

Protein quality10

Fiber content6

Healthy fats5

Bioactive compounds9

Glycemic impact9

Top nutrients

Vitamin B634.1Manganese26.9Thiamin23.3Copper21Niacin20.7

Nutrition

per_100g

360

Calories

12.7g

Protein

72.8g

Carbs

1.1g

Fat

3.9g

Fiber

Health benefits

Sustained energy and stable blood glucose

moderate evidence

Moderate glycemic index combined with 12.7g protein per 100g slows carbohydrate absorption, preventing rapid blood sugar spikes and promoting satiety

Improved bone mineral density

moderate evidence

High phosphorus (136mg) and magnesium (47mg) content support calcium metabolism and bone mineralization; manganese (0.619mg) is essential for bone matrix formation

Enhanced iron bioavailability and anemia prevention

moderate evidence

Contains 1.23mg iron per 100g; niacin (3.31mg) improves iron absorption and supports red blood cell formation and oxygen transport

Prebiotic-mediated gut health

emerging evidence

Resistant starch formation (particularly in cooked semolina) feeds beneficial gut bacteria, promoting short-chain fatty acid production and colonic health

Metabolic regulation via B vitamins

moderate evidence

High niacin content supports energy metabolism; folate (72mcg) and B vitamins regulate homocysteine and support cardiovascular health

Pairs well 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

Practical tips

·Best timing: midday
·Store semolina in an airtight container in a cool, dry place to prevent rancidity; durum wheat's higher fat content (1.05g) makes it more prone to oxidation than refined flours
·Choose durum semolina over refined white semolina when possible; the more intact bran and germ layers retain more manganese, magnesium, and fiber
·Cook semolina porridge with a large volume of water or milk and allow it to cool before consumption to maximize resistant starch formation and prebiotic benefits
·Use semolina pasta as a base for vegetable-rich dishes rather than meat-heavy sauces to improve fiber intake and nutrient density relative to calories

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