Semolina has a low glycemic index of 55 (typical range 50 to 62). A serving of 40 g dry has a glycemic load of 15, which is medium. Per 100 g it provides 360 calories, 12.7 g protein, 72.8 g carbohydrate (3.9 g fiber, 0 g sugars) and 1.1 g fat.
Serving used for glycemic load: 40 g dry.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 360 kcal | 144 kcal |
| Protein | 12.7 g | 5.1 g |
| Carbohydrate | 72.8 g | 29.1 g |
| Fiber | 3.9 g | 1.6 g |
| Sugars | 0 g | 0 g |
| Fat | 1.1 g | 0.4 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 1 mg | 0 mg |
| Potassium | 186 mg | 74 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Buckwheat | 54 | 13 |
| Oats | 55 | 13 |
| Bulgur | 48 | 12 |
| Couscous | 65 | 12 |
| Teff | 57 | 10 |
Semolina has a glycemic index of 55, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 40 g dry serving is 15, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of semolina has a glycemic load of 15 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Semolina has 360 calories per 100 g, and about 144 calories in a 40 g dry serving.
Semolina is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Semolina, unenriched” (FDC 168933). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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