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Semolina is a flour or porridge obtained from durum wheat. Semolina is very he althy - it has numerous properties and nutritional values. Its pro-he alth effects should be appreciated especially by people with digestive problems, diabetes and people with cardiovascular problems. What are the properties of semolina? What application has it found in the kitchen? Where to buy semolina? What can replace it?

Semolinais a yellow-colored coarse flour or fine porridge that is obtained from durum wheat and used to make pasta or couscous. Some people believe that semolina is semolina. This is not true - semolina is made from hard durum wheat. Semolina is obtained from ordinary wheat (not hard). On the other hand, semolina is a he althier substitute for wheat flour.


  1. Semolina - is she he althy? Properties of semolina
  2. Semolina - nutritional values ​​
  3. Semolina - application in the kitchen
  4. Semolina - where to buy, what is the price?

Semolina - is she he althy? Properties of semolina

Semolina is a good source of carbohydrates, dietary fiber and protein. In addition, semolina is rich in copper, phosphorus, iron and magnesium as well as vitamin B1, pantothenic acid and folate. It is worth knowing that semolina products have a lower glycemic index than those made of ordinary wheat flour.

Semolina is also defined as flours obtained from rice or corn.

Semolina contains gluten, but it is sometimes tolerated by people with celiac disease due to differences in the content of gluten proteins: gliadin and glutenin.


  • improves digestion
  • increases the feeling of fullness due to the high content of dietary fiber
  • thanks to the magnesium content, it supports muscle regeneration
  • the presence of phosphorus, zinc and B vitamins means that semolina has a positive effect on the circulatory system: it strengthens the walls of blood vessels and lowers blood pressure
  • thanks to the high content of copper, it has a positive effect on the formation and functioning of red blood cells, fat metabolism
  • lowers blood glucose levels in people with diabetes
  • the presence of potassium makes semolina improve kidney function
  • has a positive effect due to the content of magnesium, phosphorus and zincnervous system
Worth knowing

Semolina - nutritional values ​​(in 100 g of product)

Caloric value - 360 kcal Protein - 12.68 g Fat - 1.05 g

- saturated fatty acids - 0.15 g - monounsaturated fatty acids - 0.124 g - polyunsaturated fatty acids - 0.43 g

Carbohydrates - 72.83 g Fiber - 3.9 g

Minerals(% of RDA for an adult)

Phosphorus - 136.0 mg (19%) Potassium - 186.0 mg (5%) Sodium - 1.0 mg (0.07%) Calcium - 17.0 mg (2%) Iron - 1 , 23 mg (12%) Magnesium - 47.0 mg (12%) Zinc - 1.05 mg (10%) Copper - 0.189 mg (21%)


Vitamin B1 - 0.28 mg (22%) Vitamin B2 - 0.08 mg (6%) Niacin - 3.31 mg (21%) Pantothenic acid - 0.58 mg (12%) Vitamin B6 - 0.103 mg (8%) Folate - 72.0 µg (18%)

Source: USDA National Nutrient Database for Standard Reference, Nutrition Standards, IŻŻ Amendment, 2022

Semolina - application in the kitchen

Semolina in the food industry is mainly used for the production of pasta and couscous. Semolina is also added to ordinary wheat flour, used in the production of bread. This results in a crispy crust. Semolina can also be used for baking to prevent the baked goods from sticking to the baking tray.

Semolina can be a base for both savory and sweet dishes.

At home, you can prepare semolina:

  • cakes, buns
  • pancakes, omelettes, fritters
  • pizza dough

In India, semolina is used to prepare spicy dishes, in Germany - as an addition to soups, and in the Netherlands, semolina is used to prepare puddings with fruit. In Sweden, Finland, Poland and Ukraine, semolina is used to prepare breakfast porridge.

Worth knowing

Semolina - where to buy, what is the price?

Semolina can be bought in supermarkets and he alth food stores. Its price is about PLN 6 per kg, unless we reach for bio semolina - then its price ranges from PLN 5 to about PLN 10 for half a kg.

Mediterranean seafood spaghetti durum

Source: Style

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