Delicious Semolina Flour Recipes

Updated on January 14th, 2020

Semolina is just a type of flour made from durum wheat, also known as pasta wheat and macaroni wheat. Grown predominantly in the middle east, durum wheat makes up around 5-8% of the entire world’s cultivated wheat population.

The main difference between semolina and regular flour is that the former is a little coarser, darker and more golden in color than the latter. Semolina has many culinary uses. It is also beneficial for health in the area of weight management, heart health, and the digestive system.

Semolina Nutrition

A 1/3 cup (56) grams serving of uncooked and enriched semolina provides

Calories 198
Carbohydrates 40 grams
Protein 7 grams of
Less than 1 gram
Fiber 7% of the RDI
Thiamine 41% of the RDI
Folate 36% of the RDI
Riboflavin 29% of the RDI
Iron 13% of the RDI
Magnesium 8% of the RDI

Semolina Benefits

1. Might help weight loss

weight loss

Semolina is rich in several nutrients that might support weight loss. Just 56 grams of uncooked and enriched semolina provides around 7% of the RDI for fiber, a nutrient that many diets lack. A fiber-rich diet is linked with weight loss and lower body weight(1).

Consuming semolina may also help reduce the feelings of hunger and prevent future weight gain. Semolina is also rich in protein, with 56 grams of uncooked semolina providing over 7 grams of protein.

Increasing protein in your diet may help promote weight loss. Increasing protein in the body also helps reduce hunger and preserves muscle mass, increases fat loss and improves body composition.

2.  Supports heart health

Including a lot of fiber in your diet may help reduce your risk of heart disease. According to 31 studies, people with the highest fiber intake may have up to a 24% reduced risk of heart disease, compared to those with lower fiber intakes(2).

Fiber supports heart health by lowering LDL or bad cholesterol, blood pressure, and overall inflammation. Semolina contains other heart-healthy nutrients like folate and magnesium. Diets that contain these nutrients also support a healthy heart. Semolina also contains a healthy serving of magnesium which is great for cardiovascular health.

3.  Might help control blood sugar

Semolina contains high levels of magnesium and dietary fiber. Maintaining healthy blood sugar levels is vital if you want to reduce your risk of type 2 diabetes and heart disease. Magnesium might help improve blood sugar control by increasing our cell’s responses to insulin.

Insulin is a hormone that regulates blood sugar levels. There have been studies to indicate that magnesium-rich diets are associated with up to a 14% reduced risk of diabetes in some cases(3) Semolina is also a rich source of fiber, which is great for blood sugar control.

Fiber slows the absorption of carbohydrates into your bloodstream and helps control blood sugar spikes after meals. It may also help lower fasting blood sugar levels in people suffering from diabetes.

4. Good for digestive health

digestive health
Image: Shutterstock

Dietary fiber also helps improve digestion. 56 grams of uncooked, enriched semolina flour has over 2 grams of fiber. Fiber stimulates the growth of friendly gut bacteria. A healthy balance of this bacteria affects areas of health such as immune health, metabolism, and digestion.

Including a lot of fiber in the diet also promotes regular and healthy bowel movements, and might help treat constipation. According to a two week study(4), people who ate 5 grams of additional whole-grain fiber daily had improvements in constipation and less bloating.

[ Read: Easy to Digest Foods ]

5. Great source of iron

Iron is required by our body to transport oxygen through our blood, DNA synthesis, growth and development, and immune system support. With 56 grams of uncooked enriched semolina providing around 13% of the RDI for iron, semolina is very healthy. Iron helps the body produce healthy red blood cells, and prevents the onset of anemia.

However, semolina contains non-heme iron, which isn’t absorbed as well as the heme iron found in animal products like meat, poultry, and fish. But, you can add foods rich in vitamin C like berries, tomatoes, and citrus fruits to meals with semolina to increase the absorption of non-heme iron.

[ Read: Excellent Iron Rich Foods ]


  • Add a few teaspoons of semolina to bread dough for a crusty texture.
  • Mix it with boiling milk, honey, and vanilla extract for a tasty dessert pudding or a hot cereal.
  • Try to replace regular flour with the semolina to add extra crispness to dough recipes.

You can also use semolina to thicken a stew or a sauce. You can also sprinkle it over potatoes before roasting, for additional crunch. Found almost everywhere, semolina is really versatile and may be used in whichever unique way you want.

Myths and Side Effects

Well, there are no myths surrounding the consumption of semolina. It is relatively safe to eat or use as an additive in any cuisine you make. When it comes to side effects, try not to consume too much semolina, as it might lead to an upset stomach, as well as other issues.

Another factor to consider is a wheat allergy. In that case, you may do well to stay away from anything containing semolina. An allergic reaction may cause syndromes such as sneezing, stomach cramps, nausea, vomiting, or asthma.

Bottom Line

Semolina is a great food that is very healthy and extremely nutritious. It has great taste, which means you may consume it alone or use it with other foods. Add semolina flour recipes to your diet to get the right amount of nutrition into your system.

[ Read: Benefits of Spelt Flour ]


1. Is semolina gluten-free?

Well, semolina is a form of wheat, so it may not be the best thing to eat for those following a gluten-free diet.

2. Is semolina vegan?

Yes, semolina is a form of wheat, so it is vegan.

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