A coarsely ground grain made from wheat, semolina makes regular appearances in pastas, couscous and bread, as well as in breakfast cereals, such as Cream of Wheat. Like other wheat grains, semolina contains gluten, which makes it unsafe for those suffering from celiac disease or a gluten sensitivity. However, if you can include semolina in your diet, you'll reap the health benefits of its nutrient content.
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Basic Nutritional Information
A quarter-cup serving of dry semolina contains 150 calories -- 10 percent of the daily energy intake in a 1,500-calorie diet or 8 percent in a 2,000-calorie diet. The majority of these calories -- approximately three-quarters -- come from semolina's carbohydrate content. These carbs serve as a rich source of fuel for your tissues. A serving of semolina also contains 5.3 grams of protein, which nourishes your skin and muscles. Semolina is naturally low in fat, and each serving contains approximately one-half of a fat gram.
Semolina boosts your intake of several B-complex vitamins, especially folate and thiamin. Collectively, B-complex vitamins support your metabolism and ensure that you can convert food into useable energy. Thiamin also also helps your brain and nerves function properly, while folate supports red blood cell production. A serving of semolina boasts 109 micrograms of folate -- approximately one-quarter of your intake requirement -- along with 28 percent of the recommended daily thiamin intake for men and 31 percent for women, set by the Institute of Medicine.
Consume semolina as a source of selenium. Your body uses selenium -- in combination with other nutrients, including vitamin E -- as an antioxidant. This means that it prevents harmful oxidation of your cell membranes and DNA, which would otherwise contribute to diseases, including heart disease. Getting enough selenium in your diet also strengthens your immune system to prevent infection. A serving of semolina provides 37 micrograms of selenium, or two-thirds of your daily intake, as recommended by the Institute of Medicine.
Adding semolina to your diet also helps you reach your daily recommended iron intake. Each serving offers 1.8 milligrams of iron -- 10 percent of the intake requirement for women and 23 percent for men, set by the Institute of Medicine. Consuming a diet rich in iron benefits your circulation, because your red blood cells -- the cells tasked with circulating oxygen in your bloodstream -- need iron to function. Iron also helps your cells produce the fuel they need for day-to-day functioning.
- Marker Assisted Selection in Wheat: Semolina
- USDA National Nutrient Database: Semolina, Enriched
- University of Utah Health Center: Finding the Right Mix of Carbs, Proteins, and Fats
- Colorado State University Extension: Water-Soluble Vitamins: B-Complex and Vitamin C
- University of Maryland Medical Center: Selenium
- University of Maryland Medical Center: Iron
- University of Minnesota: Gluten-Free Options on Campus