Calories and nutrition facts
Wheat semolina
Also known as: semolina, cream of wheat
100 g of wheat semolina has 355 calories, 11 g protein, 74 g carbs and 0.88 g fat. 1 tbsp (15 g) has 53 calories.
- Carbs 86 %
- Protein 12 %
- Fat 2 %
53
11 g
1.6 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 tbsp (15 g) |
|---|---|---|
| Energy | 355 kcal 1,485 kJ | 53 kcal 222 kJ |
| Fat | 0.88 g | 0.13 g |
| of which saturated | 0.1 g | 0.02 g |
| Carbohydrates | 74 g | 11 g |
| of which sugars | 0.77 g | 0.12 g |
| Fibre | 4.1 g | 0.61 g |
| Protein | 11 g | 1.6 g |
| Salt | 0 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.11 mg | 10 % |
| Vitamin B2 (riboflavin) | 0.04 mg | 2.9 % |
| Niacin (B3) | 2.8 mg | 17 % |
| Vitamin B6 | 0.1 mg | 7.1 % |
| Folate | 14 µg | 6.8 % |
| Vitamin E | 0.1 mg | 0.8 % |
| Vitamin K | 0.3 µg | 0.4 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 15 mg | 1.9 % |
| Iron | 0.61 mg | 4.4 % |
| Magnesium | 14 mg | 3.7 % |
| Zinc | 0.46 mg | 4.6 % |
| Potassium | 124 mg | 6.2 % |
| Phosphorus | 74 mg | 11 % |
Per 100 g, at least 15% of the reference intake of: Niacin (B3).
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Grains, rice & pasta, per 100 g.
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Questions
How many calories are in 1 tbsp (15 g) of wheat semolina?
1 tbsp (15 g) of wheat semolina has 53 calories, with 1.6 g protein, 11 g carbs and 0.13 g fat.
How much protein is in wheat semolina?
Wheat semolina has 11 g protein per 100 g. That is 12% of its calories.
How many carbs are in wheat semolina?
Wheat semolina has 74 g carbs per 100 g, including 0.77 g sugars and 4.1 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code C218000. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.