Semolina Nutrition Facts and Health Benefits

Semolina is a grain product obtained from durum wheat. It provides many benefits for health with its rich nutritional content.

In addition to being a very good source of folate, it is also very rich in vitamins B1 and B3.

Folate is essential for the baby’s healthy development, especially during pregnancy.

Semolina is also very rich in protein content. Its 100-gram portion can meet 25% of the daily protein needs, and this protein content includes all of the essential amino acids.

Apart from its rich protein and vitamin content, it contains minerals such as manganese, copper, magnesium, phosphorus, and zinc.

With this content, semolina supports the secretion of enzymes that act as antioxidants, improving blood sugar irregularities, providing weight control, and reducing inflammation in the body.

Semolina is used to make Sooji upma, a traditional Indian breakfast porridge, as well as gnocchi, bulgur, couscous, and other dishes.

You can find more information about the nutritional content of semolina and its health benefits in this article.

Semolina Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of semolina:

• Energy: 360 calories
• Carbs: 72.8 grams
• Fiber: 3.9 grams
• Protein: 12.7 grams
• Fat: 1.05 grams
• Saturated Fat: 0.15 grams

Jump to a section where you can learn more about semolina nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Semolina

Thanks to a significant amount of specific vitamins and minerals, semolina could provide several health benefits.

Continue reading to discover the potential benefits of consuming semolina.

They May Improve Nerve Functions

Copper is needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can also support nerve functions and improve the transmission of signals between different parts of the body.

Copper can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

It is also needed by the body for several functions, including the formation of red blood cells.

Copper can support the defense mechanisms of the immune system involved in infection prevention.

It also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

Copper is also needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

They May Lower the Risk of Autoimmune Disorders

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

Manganese also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

It is also needed for normal nerve and brain function. When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Improve the Availability of Iron

Vitamin B9 or folate works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

It plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.