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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, coarse rice semolina is a healthy, low-fat source of energy. It is naturally low in sodium and cholesterol, making it heart-friendly, and it serves as an excellent gluten-free alternative to traditional wheat grains.
A 100g serving of coarse rice semolina contains approximately 360 calories and 79.8g of carbohydrates. It is a high-energy food primarily composed of complex carbohydrates with a modest protein content of 7.2g.
Yes, unlike standard semolina which is made from durum wheat, rice semolina is made entirely from rice. This makes it 100% gluten-free and safe for individuals with celiac disease or gluten intolerance.
Rice semolina can be part of a weight loss diet because it is very low in fat (0.7g per 100g). however, because it is calorie-dense and high in carbs, portion control is essential to ensure it fits within your daily caloric goals.
Diabetics should consume rice semolina in moderation. It is a refined carbohydrate with a relatively high glycemic index, so it is best paired with high-fiber vegetables and proteins to help slow down sugar absorption.
To cook it, use a ratio of 1 part semolina to 3 or 4 parts liquid (water or milk). Bring the liquid to a boil, slowly whisk in the grains to prevent clumping, and simmer for 5 to 10 minutes until the mixture thickens into a porridge or cream.
It has a very mild, neutral, and slightly nutty flavor. This makes it highly versatile, as it easily absorbs the flavors of the spices, sweeteners, or broths it is cooked with.
coarse rice semolina is a versatile ingredient found in cuisines around the world. With 360 calories per 100g and 7.2 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 8 recipes featuring coarse rice semolina with step-by-step instructions.
Browse recipes →Yes, rice semolina is known for being very gentle on the digestive system. Its simple structure makes it an ideal food for infants, the elderly, or individuals recovering from illness or stomach sensitivity.
Store it in an airtight container in a cool, dry place away from direct sunlight. When stored properly, it can last for 6 to 12 months; you can also store it in the fridge to further extend its freshness.
If you need a gluten-free substitute, corn grits or polenta offer a similar coarse texture. If gluten is not a concern, traditional wheat semolina (sooji) is the closest match in terms of cooking properties and usage.