17 Fit Food calories Grains, legumes and flour
Semolina calories and nutrition facts
Per 100 g: 360 kcal — 12.7 g protein, 1.1 g fat and 68.9 g carbs.
Semolina is coarsely milled wheat, and it means two things in Britain: the school-dinner pudding cooked with milk and a dollop of jam, and the golden durum semolina used for fresh pasta and for dusting roast potatoes. Dry, it’s about 360 kcal per 100 g, while a bowl of milk pudding is nearer 121, because most of that bowl is milk. Dry semolina is rich in folate and manganese.
- Source of protein
- Source of fibre
- Low fat
- Salt-free
- Protein 14%
- Fat 3%
- Carbs 77%
- Other 7%
In everyday portions
- Typical serving · 40 g 144 kcal
- 100 kcal is 28 g this much of it gives 100 kcal
- 20 g of protein is 160 g this much to eat for 20 g of protein
- Energy density Medium 3.6 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Dry | 360 | 12.7 | 1.1 | 68.9 |
| Cooked in water | 122 | 3.4 | 0.8 | 24 |
| Porridge with milk | 121 | 3.5 | 3.2 | 19.4 |
| Durum wheat | 352 | 10.9 | 1.2 | 71.6 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Dry
Energy and macros
- Energy 360 kcal 18%
- Protein 12.7 g 25%
- Fat 1.1 g 2%
- Carbs available, without fibre 68.9 g 27%
- Fibre 3.9 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 14%
- Fat 3%
- Carbs 77%
- Other 7%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.43 mg 4%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.28 mg 25%
- Vitamin B2 (riboflavin) 0.08 mg 6%
- Vitamin B3 (niacin) 3.3 mg 21%
- Vitamin B5 (pantothenic acid) 0.58 mg 10%
- Vitamin B6 0.103 mg 7%
- Folate (B9) 72 µg 36%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 186 mg 9%
- Calcium 17 mg 2%
- Phosphorus 136 mg 19%
- Magnesium 47 mg 13%
- Iron 1.2 mg 9%
- Zinc 1.1 mg 11%
- Copper 0.189 mg 19%
- Manganese 0.619 mg 31%
- Selenium 6 µg 11%
- Iodine 0 µg 0%
- Sodium 1 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Salt-free
- High in folate
- High in manganese
- Source of vitamin B1
- Source of vitamin B3
- Source of phosphorus
- Source of copper
Cooked in water
Energy and macros
- Energy 122 kcal 6%
- Protein 3.4 g 7%
- Fat 0.8 g 1%
- Carbs available, without fibre 24 g 9%
- Fibre 1.9 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 12%
- Fat 6%
- Carbs 82%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0.125 µg 2%
- Vitamin E no data
- Vitamin K 0.4 µg <1%
- Vitamin C 0.25 mg <1%
- Vitamin B1 (thiamin) 0.053 mg 5%
- Vitamin B2 (riboflavin) 0.005 mg <1%
- Vitamin B3 (niacin) 0.24 mg 2%
- Vitamin B5 (pantothenic acid) 0.24 mg 4%
- Vitamin B6 0.005 mg <1%
- Folate (B9) 19.5 µg 10%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 96 mg 5%
- Calcium 13 mg 2%
- Phosphorus 62 mg 9%
- Magnesium 16 mg 4%
- Iron 1 mg 7%
- Zinc 0.48 mg 5%
- Copper 0.12 mg 12%
- Manganese 3 mg 150%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 2.5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Low fat
- Salt-free
- High in manganese
- Source of selenium
Porridge with milk
Energy and macros
- Energy 121 kcal 6%
- Protein 3.5 g 7%
- Fat 3.2 g 5%
- Carbs available, without fibre 19.4 g 7%
- Fibre 0.55 g
- Salt 0.09 g 2%
Where the calories come from
- Protein 11%
- Fat 24%
- Carbs 64%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 18.4 µg 2%
- Vitamin D 0.7 µg 14%
- Vitamin E 0.05 mg <1%
- Vitamin K no data
- Vitamin C 0.5 mg <1%
- Vitamin B1 (thiamin) 0.025 mg 2%
- Vitamin B2 (riboflavin) 0.14 mg 10%
- Vitamin B3 (niacin) 0.13 mg <1%
- Vitamin B5 (pantothenic acid) 0.39 mg 6%
- Vitamin B6 0.025 mg 2%
- Folate (B9) 2.5 µg 1%
- Vitamin B12 0.2 µg 8%
- Choline no data
Minerals
- Potassium 135 mg 7%
- Calcium 83.7 mg 10%
- Phosphorus 177 mg 25%
- Magnesium 11 mg 3%
- Iron 0.5 mg 4%
- Zinc 0.39 mg 4%
- Copper 0.036 mg 4%
- Manganese 0.038 mg 2%
- Selenium 1.1 µg 2%
- Iodine 8.4 µg 6%
- Sodium 37.8 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Very low salt
- Source of phosphorus
Durum wheat
Energy and macros
- Energy 352 kcal 18%
- Protein 10.9 g 22%
- Fat 1.2 g 2%
- Carbs available, without fibre 71.6 g 28%
- Fibre 3.4 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 13%
- Fat 3%
- Carbs 84%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D 0 µg 0%
- Vitamin E 0.1 mg <1%
- Vitamin K 30 µg 40%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.25 mg 23%
- Vitamin B2 (riboflavin) 0.063 mg 5%
- Vitamin B3 (niacin) 2.2 mg 14%
- Vitamin B5 (pantothenic acid) 0.54 mg 9%
- Vitamin B6 0.094 mg 7%
- Folate (B9) 57 µg 28%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 152 mg 8%
- Calcium 16.9 mg 2%
- Phosphorus 102 mg 15%
- Magnesium 26.5 mg 7%
- Iron 0.92 mg 7%
- Zinc 2.2 mg 22%
- Copper 0.3 mg 30%
- Manganese 2.3 mg 116%
- Selenium 1 µg 2%
- Iodine 0.3 µg <1%
- Sodium 1.2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Salt-free
- High in manganese
- High in vitamin K
- High in copper
- Source of folate
- Source of vitamin B1
- Source of zinc
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 74% More calories than 74% of grains, legumes and flours.
- 78% More protein than 78% of grains, legumes and flours.
- 80% More vitamin B3 than 80% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Wheat flour 364 kcal
- Bulgur 342 kcal
- Egg noodles 384 kcal
- Oats 379 kcal
- Quinoa 368 kcal
- Muesli 370 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168933.
The vitamins and minerals it lacked come from CoFID (United Kingdom).
Carbs are available carbohydrates, without fibre, as on EU labels.