Semolina Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories1506

Total Fat1.1g

Saturated Fat0.0g

Total Carbs72.8g

Fiber3.9g

Sugars0.0g

Protein12.7g

Macro Breakdown

Protein12.7g (14%)

Carbs72.8g (83%)

Fat1.1g (3%)

Health Scores (0-10)

10.0

Metabolic

6.5

Inflammation

10.0

Hormonal

7.3

Gut Health

5.4

Skin Health

5.0

Brain Health

10.0

Bone Health

9.7

Sleep

8.1

Exercise

6.6

Longevity

5.0

Detox

5.4

Immunity

7.9

Pral

0.0

Satiety

0.0

Nutrient Density

5.0

Bioavailability

10.0

Electrolyte

6.4

Methylation

🧬 How Semolina Affects Your Health

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Testosterone 10% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

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Cortisol & Stress 11% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

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Cortisol 6% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Anemia

iron + folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

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Pcos

magnesium + zinc. Insulin resistance drives 70%+ of PCOS. These nutrients improve insulin sensitivity, reduce androgen.

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Iron 7% DV

7% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Magnesium 11% DV

11% DV. Calms nerves, relaxes muscles, supports sleep.

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Muscle Support

12.7g protein per 100g. Good for muscle repair.

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	1506.0 kJ	—
Protein	12.7 g	25% DV
Total Fat	1.1 g	1% DV
Carbohydrate	72.8 g	26% DV
Fiber	3.9 g	14% DV
Sodium	1.0 mg	—
Calcium	17.0 mg	1% DV
Iron	1.2 mg	7% DV
Magnesium	47.0 mg	11% DV
Phosphorus	136.0 mg	11% DV
Potassium	186.0 mg	4% DV
Zinc	1.1 mg	10% DV
Vitamin B6	0.1 mg	6% DV
Folate	72.0 µg	18% DV

Compare Semolina With...

Alcoholic beverage, rice (sake)
561 cal Amaranth grain, cooked
429 cal Amaranth grain
1554 cal Amaranth leaves, cooked, boiled, drained
88 cal Amaranth leaves, cooked, boiled, drained
88 cal

Frequently Asked Questions

How does Semolina, unenriched support gut health?

Semolina, unenriched contains 3.9g of fiber per 100g (14% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity.

Does Semolina, unenriched affect hormones?

Yes — Semolina, unenriched is rich in fiber (14% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. magnesium supports Testosterone and Cortisol production. zinc supports Testosterone and DHT production.

Does Semolina, unenriched contain anti-nutrients?

Phytates (especially in whole grains — bind zinc, iron, calcium). Lectins (wheat germ agglutinin — reduced by cooking). Sourdough fermentation reduces phytates 70-90%. Soaking + cooking helps. Yeast fermentation (bread) partially breaks down phytates. Whole grains have more nutrients but also more phytates — the net effect is still positive.