Health and Nutrition-Packed Semolina



  • Did you know that semolina is used throughout the world to prevent diabetes complications?
  • Did you know that the word semolina is derived from the word ‘semola’ which means bran

Semolina is high in protein, with 6 grams per serving. It is also rich in vitamin B, including folate and thiamine, which help create energy and support brain function. Selenium is another nutrient in semolina, one that serves as an antioxidant to help prevent heart disease. It is also high in fiber, which slows digestion and increases feelings of fullness between meals (1). Semolina is a source of iron and magnesium. These minerals increase red blood cell production, blood sugar control, and heart health. Another one of the semolina benefits is immune system support to battle infections.

Is semolina healthy?

Semolina is a flour made from durum wheat. It is rich in proteins, fiber, and vitamin B and supports weight loss, heart health, and improves digestion. It has also been found to aid in controlling blood sugar levels in people with diabetes.

Nutritional facts

It is essential to know semolina nutrition facts before you start this to your routine diet. A 100g of serving contains 72.83 g Carbohydrates, 3.9 g Dietary fiber, 1.05 g Fat, and 12.68 g Protein. The vitamin content is Folate 183.00 mcg, Niacin 5.990 mg, Folic acid 111.00 mcg, Pantothenic acid 0.580 mg, Riboflavin 0.571 mg, Thiamin 0.811 mg, and Vitamin B6 0.103 mg. The mineral contents on the other hand areCalcium 17.00 mg, Copper 0.189 mg, Iron 4.36 mg, Magnesium 47.00 mg, Manganese 0.619 mg, Phosphorus 136.00 mg,Potassium 186.00 mg, Selenium 89.4 mcg, Sodium 1.00 mg, and Zinc1.05 mg.  Semolina calories in a 100 g serving are 360 kcal.

Semolina Flour Recipes for a Healthy Diet That You Must Try

1. Maakroun for Diabetics (finger-shaped semolina sweets)

finger-shaped semolina sweets
  • Mix half cup sugar-free, one cup fine semolina, ferkha flour, one tablespoon aniseed powder, 1/4 teaspoon mahleb, 1/2 teaspoon baking powder, and 1/3 cup vegetable oil in a large bowl.
  • Gradually add the water while mixing until a firm dough is formed. Add more water if required. Leave it for 30 mins.
  • To prepare the sugar syrup, add a cup of sugar and 2 tablespoons of water in a small saucepan and place over medium heat. Stir until the sugar dissolves. Leave it to boil, then add some lemon juice and keep it on medium heat for 10 mins until the syrup becomes thick. Add a teaspoon of orange blossom water and rose water.
  • Remove from heat and transfer it to a large bowl.
  • To make the maakroun, divide the dough into small balls. Roll them into finger-like sweets.
  • Keep the dough balls rolled without sealing its edges.
  • Deep-fry the maakroun in vegetable oil until they turn golden.
  • Drain them well and drop in the sugar syrup. Toss them in the syrup for about 1 min.
  • Remove them from the sugar syrup. Serve after chilling.
  • These sweets have a long shelf-life. They can be stored in an airtight plastic container.

[Read: Benefits of Millets]

2. Bolo De Rulao (Semolina Cake) for Diabetes

  • 1 cup of butter
  • 1/2 cup of artificial sweetener
  • Four eggs
  • 2 cups of grated coconut
  • 2 cups of semolina
  • 1 tsp of baking powder
  • 1 tsp of salt
  • 1 tsp of rose/almond essence
  • 9-inch cake tin greased and dusted with flour.


  • Mix the coconut, semolina, salt, and baking powder and keep aside.
  • Mix butter and sugar till it is fluffy.
  • Add all the egg yolks to the mixture and beat it again.
  • Fold in the semolina mixture.
  • Add some milk if it is too stiff.
  • Add the essence. Beat the egg whites stiff and fold it into the mixture.
  • Transfer this mixture into the cake tin. Leave it to refrigerate overnight.
  • Bake in an oven pre-heated at 180 C for about 35 minutes or till it turns brown.

3. Upma for Weight Loss



  • 4-6 Tbsp of oil
  • 1/2 tsp of skinned urad dal
  • 1/4 tsp of mustard seeds
  • 1/4 tsp of cumin seeds
  • Two sliced onions
  • 4-5 leaves of curry
  • 3-4 chopped green chilies
  • 2 tsp of garlic paste
  • 1 tsp ginger paste
  • 2 tsp ground coconut
  •  a pinch of salt
  • 250 gm of diced vegetables
  • One chopped tomato
  • 150 gm semolina
  • 100 ml curd
  • 2 Tbsp chopped coriander
  • One lime


  1. Heat some oil, fry dal, cumin seeds, and mustard for 15 seconds.
  2. Add some onions, curry leaves, chilies, ginger, garlic, salt, and grated coconut.
  3. Stir them and fry for at least 5 minutes.
  4. Add the vegetables and tomato — Fry for 3-4 minutes.
  5. Add the semolina.
  6. After 2-3 minutes, pour in water and the curd.
  7. Cook for 5 minutes until dry.
  8. Garnish it with coriander and sharpen with some lemon juice.
  9. Serve hot with rasam.

Semolina gluten content is high; it can be harmful to people with celiac disease or people on a gluten-free diet (2). If you consume food containing semolina, you may experience abdominal pain, chronic diarrhea, bloating, or constipation. Allergic reactions in people with a wheat allergy may occur, which includes syndromes like hives, sneezing, stomach cramps, nausea, or vomiting.

Semolina has a positive impact on red blood cell production, blood sugar control, energy, brain function, and heart health. Semolina has high gluten content, and it can cause abdominal pain, chronic diarrhea, bloating, or constipation in people with celiac disease. People with wheat allergy may experience sneezing, stomach cramps, nausea, or vomiting on consuming semolina.

See Also


1. Is semolina gluten-free?

Semolina is a type of wheat, and therefore, it is not safe for those who follow a gluten-free diet. It has very high gluten content.

2. Is semolina vegan?

Most packaged type of semolina, including spaghetti, rotini, and any other types are completely vegan. Most packed pasta contains two plant-based ingredients, such as semolina and enriched wheat flour.

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