Is Semolina High in Protein? A Nutritional Breakdown

December 6, 2025 •

4 min read

According to the USDA, a 1-cup serving of enriched, uncooked durum wheat semolina contains over 21 grams of protein, indicating it is a significant source of protein, especially for a grain. This makes it a great option for adding a protein boost to your diet and a key ingredient in many dishes.

Quick Summary

Semolina, a coarse flour from durum wheat, provides a notable amount of protein and other nutrients like fiber and B vitamins. Its protein content is higher than many common flours, making it a good dietary component for satiety, muscle maintenance, and overall health.

Key Points

Good Protein Source: Enriched, uncooked semolina contains over 21 grams of protein per cup, making it a good plant-based source.
Sustained Fullness: The protein and fiber in semolina contribute to increased satiety and slower digestion, aiding in weight management.
More Protein Than All-Purpose Flour: Semolina has a higher protein content than common all-purpose flour.
Versatile for Protein Boosting: You can easily increase the protein in semolina dishes by adding legumes, meat, dairy, or nuts.
Supports Heart and Digestive Health: Semolina's nutritional profile, rich in fiber and B vitamins, benefits heart health and digestion.
Contains Gluten: As a wheat product, semolina is not gluten-free and should be avoided by individuals with celiac disease or gluten sensitivity.
Rich in Micronutrients: Enriched semolina is a source of essential nutrients like iron, magnesium, and folate.

Understanding Semolina's Protein Content

Semolina is a type of coarse flour milled from durum wheat, a very hard species of wheat known for its high protein content. This inherent characteristic of durum wheat is why semolina is considered a good source of protein, especially when compared to more refined flours like all-purpose flour. The high protein and gluten content give it a tough, stretchy texture that is ideal for making pasta and hearty breads.

Unlike many processed grains, enriched semolina has micronutrients added back in that were lost during the milling process. This means that while it is not a complete protein like animal products, it offers a considerable plant-based protein component that can contribute to your daily needs. The protein in semolina, specifically the gluten, also plays a functional role in cooking by providing structure and elasticity to dough.

Nutritional Value of Semolina

A single 1-cup (167-gram) serving of uncooked, enriched durum wheat semolina provides a substantial nutritional profile beyond just protein:

Protein: 21.2 grams
Dietary Fiber: 6.51 grams
Carbohydrates: 120 grams
Fat: 1.75 grams
Vitamins: A significant source of B vitamins like thiamine (B1) and folate (B9)
Minerals: A good source of iron, magnesium, and phosphorus

The combination of fiber and protein is particularly beneficial. These two nutrients work together to slow down digestion, increase feelings of fullness, and help manage weight by curbing hunger.

Comparison Table: Semolina vs. Other Flours (Per 100g, Enriched)

To put semolina's protein content into perspective, here is a comparison with other common flours:


Flour Type	Protein Content	Recommended Daily Value (approx.)
Semolina	12.68g	25%
All-Purpose Flour	10.90g	22%
Chickpea Flour	22.40g	45%
Brown Rice Flour	7.20g	14%

As the table shows, semolina has a notably higher protein content than all-purpose and brown rice flours, though it contains less than highly concentrated sources like chickpea flour. This makes it a superior choice for many dishes where a more robust texture is desired.

How to Boost Protein in Semolina Dishes

While semolina is already a good protein source, you can easily increase its nutritional value by pairing it with other protein-rich ingredients. Here are some simple ideas:

Add legumes: For dishes like upma, a savory semolina porridge, incorporate lentils or chickpeas.
Incorporate meat: For a more substantial meal, add ground beef or diced chicken to a semolina base, as seen in Beef & Bacon Upma recipes.
Include dairy: When making sweet puddings or porridge, use milk and consider mixing in a scoop of protein powder or yogurt for a significant boost.
Use nuts and seeds: Toasted nuts and seeds are excellent garnishes for semolina-based dishes, adding not only protein but also healthy fats and crunch.

Health Benefits Beyond Protein

Beyond its protein content, semolina offers several other health benefits that make it a valuable addition to your diet.

Heart Health: The combination of fiber, B vitamins, and magnesium in semolina can help support heart health by lowering cholesterol and blood pressure levels.
Blood Sugar Control: Semolina's dietary fiber and magnesium content aid in regulating blood sugar levels. The slow absorption of carbohydrates helps prevent rapid blood sugar spikes after a meal.
Digestive Health: As a source of dietary fiber, semolina promotes healthy gut bacteria and aids in regular bowel movements.
Sustained Energy: The complex carbohydrates in semolina provide a steady release of energy, which can help maintain energy levels throughout the day.

Who Should Avoid Semolina?

Despite its benefits, semolina is not suitable for everyone. Since it is a product of durum wheat, it contains gluten, which is a protein that can cause health issues for individuals with celiac disease or gluten sensitivity. Those with a wheat allergy should also avoid semolina. For these individuals, there are several gluten-free substitutes available, such as chickpea, brown rice, or quinoa flour, though the texture and protein profile will differ.

Conclusion

In conclusion, semolina is a good source of protein, especially for a grain product, with a 1-cup serving of uncooked, enriched semolina providing over 21 grams. While it does not boast the highest protein content among all foods, it is notably higher than more common flours and offers a balanced nutritional profile that includes fiber, B vitamins, and minerals. Its role in promoting satiety, supporting heart health, and aiding in blood sugar control makes it a healthy dietary component for most people. For those looking to increase their protein intake, semolina can be easily enhanced by adding other high-protein ingredients like legumes, meat, or nuts. Ultimately, including semolina in moderation as part of a varied and balanced diet is a delicious way to enjoy its nutritional and culinary benefits.

For more detailed information on nutrient values, you can consult the USDA National Nutrient Database at https://fdc.nal.usda.gov/.

Frequently Asked Questions

No, semolina is not a complete protein. It is a plant-based protein source and does not contain all nine essential amino acids in sufficient quantities, unlike animal proteins.

Semolina generally has a higher protein content than all-purpose flour, but less than legume-based flours like chickpea flour. This makes it a good option for a protein boost over standard wheat flours.

Cooking semolina does not destroy its protein content, but it can change its structure and how it is absorbed by the body. The nutritional information is typically based on uncooked weight.

While not as high in protein as dedicated sources like meat or whey, semolina's protein content contributes to muscle maintenance. For building muscle, it should be part of a balanced diet that includes other high-protein foods.

No, semolina is derived from durum wheat and contains gluten. Individuals with celiac disease or gluten sensitivity should avoid it entirely and opt for gluten-free alternatives like cornmeal or rice flour.

To boost protein, you can add high-protein ingredients such as lentils, chickpeas, milk, nuts, seeds, or lean meat to your semolina-based recipes.

Yes, semolina is made from durum wheat and is suitable for a vegan diet. Its coarse texture and protein content make it a versatile ingredient for vegan meals like pasta and porridge.