Semolina, unenriched

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 66 / 100 How is this scored?

Composition

Energy

Protein 12.7 g · 51 kcal/100g
Fat 1.1 g · 9 kcal/100g
Carbs 72.8 g · 291 kcal/100g
Fiber 3.9 g
Water 13 g
Total energy 360 kcal

Energy is predominantly from carbs (83%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
1.1g
Saturated
0.2g
Monounsat.
0.1g
Polyunsat.
0.4g
Omega-6
0.39g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 43 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 43%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (43% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 51 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 0.28 mg
Riboflavin (B2) 0.08 mg
Niacin (B3) 3.3 mg
Pantothenic (B5) 0.6 mg
Vitamin B6 0.10 mg
Folate (B9) 72 µg
Vitamin B12 0.00 µg

Minerals

Calcium 17 mg
Iron 1.2 mg
Magnesium 47 mg
Phosphorus 136 mg
Potassium 186 mg
Sodium 1 mg
Zinc 1.1 mg
Copper 0.19 mg
Manganese 0.62 mg

Notable source of Folate (B9) (36% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.