semolina
Also known as: rava/suji
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Also known as: rava/suji
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A warm, savory breakfast dish made from roasted semolina and simple spices. This quick, comforting, and classic South Indian tiffin item is soft, fluffy, and ready in under 30 minutes.
A quick and nutritious savory pancake made with semolina, eggs, and mixed vegetables. This protein-packed Indian breakfast is perfect for busy mornings and comes together in under 30 minutes.
A delicious Goan snack featuring boiled eggs and spiced potatoes, coated in crispy semolina and shallow-fried to perfection. These savory cutlets are perfect for tea time or as an appetizer.
Hard-boiled eggs are coated in a spicy, crispy semolina crust and shallow-fried to golden perfection. This popular Indian appetizer is incredibly easy to make and a guaranteed crowd-pleaser, ready in under 30 minutes.
Yes, semolina is a nutrient-dense grain that is rich in protein, fiber, and B vitamins. It provides essential minerals like iron and magnesium, which support red blood cell production and nerve function, making it a healthy addition to a balanced diet.
Semolina can aid in weight management because it is high in protein and fiber, both of which promote satiety and help you feel full for longer. However, it is calorie-dense at 360 calories per 100g, so portion control is important.
No, semolina is not gluten-free. It is made from durum wheat, which is a high-protein variety of wheat, meaning it contains significant amounts of gluten and is unsuitable for those with celiac disease or gluten intolerance.
Semolina is a great source of plant-based protein, containing approximately 12.7 grams of protein per 100 grams. This high protein content is what gives pasta made from semolina its signature firm, 'al dente' texture.
No, semolina is not keto-friendly. With approximately 72.8 grams of carbohydrates per 100 grams, it is a high-carb food that would likely exceed the daily carbohydrate limits of a ketogenic diet.
Semolina is the primary ingredient for traditional pasta, couscous, and gnocchi. It is also used to make porridge, puddings like halva, and is often dusted on pizza dough or bread pans to prevent sticking and add a crunchy texture.
Semolina has a mild, slightly nutty, and earthy flavor. Its most distinctive characteristic is its coarse, granular texture, which is much heartier than the fine, powdery consistency of all-purpose wheat flour.
semolina is a versatile ingredient found in cuisines around the world. With 360 calories per 100g and 12.7 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 →You can substitute all-purpose flour for semolina in some recipes, but the texture will be much softer and less chewy. In pasta making, using all-purpose flour results in a more fragile noodle that lacks the structural integrity of semolina pasta.
Semolina should be stored in an airtight container in a cool, dry, and dark place to prevent it from absorbing moisture or odors. For long-term storage, keeping it in the refrigerator or freezer can help prevent the natural oils from becoming rancid.
Semolina is high in selenium, a powerful antioxidant that helps protect your cells against damage from oxidative stress. It also contains B vitamins like folate and thiamine, which are essential for energy metabolism and overall cellular health.
