Semolina Porridge Calories & Macros: Protein, Carbs, Fat per 100 g
Semolina Porridge macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: bowl, 250 g |
|---|---|---|
| Calories | 98 kcal | 245 kcal |
| Energy (kilojoules) | 410 kJ | 1,025 kJ |
| Protein | 3 g | 7.5 g |
| Fat | 3.2 g | 8 g |
| incl. saturated | 1.8 g | 4.5 g |
| Total carbohydrates | 15 g | 38 g |
| incl. sugars | 5 g | 13 g |
| incl. fiber | 0.2 g | 0.5 g |
| Salt | 0.2 g | 0.5 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
98 kcal (410 kJ) per 100 g · P/F/C 3/3.2/15 g
Serving (bowl, 250 g) — 245 kcal (1,025 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: medium salt: low fiber: low
Is semolina porridge healthy?
Yes, but watch the sugar. On its nutrient profile, semolina porridge gets grade B on the open 2023 Nutri-Score algorithm.
For
- Not much to object to: 0.2 g salt and 1.8 g saturated fat per 100 g.
Against
- Sugar: 13 g per serving. For scale, the WHO's ideal limit for free sugars (added sugar, plus the sugar in honey, syrups and juice) is 25 g a day.
- Little fiber: 0.2 g per 100 g.
A typical serving (bowl, 250 g) has 245 kcal, 7.5 g protein, 8 g fat and 38 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Semolina porridge is finely ground wheat cooked in milk — smooth, quick and easy to digest, but very low in fiber. Butter and sugar decide the rest.
protein 12%fat 29%carbs 59%
Semolina Porridge calories by weight, 50–300 g
150 g of semolina porridge has 147 calories and 200 g has 196. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 49 | 1.5 / 1.6 / 7.6 |
| 100 g | 98 | 3 / 3.2 / 15 |
| 150 g | 147 | 4.5 / 4.8 / 23 |
| 200 g | 196 | 6 / 6.4 / 30 |
| 250 g — typical serving | 245 | 7.5 / 8 / 38 |
| 300 g | 294 | 9 / 9.6 / 46 |
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Semolina Porridge: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Semolina porridge on water | 80 | 2.5 / 0.2 / 17 |
| Semolina porridge | 98 | 3 / 3.2 / 15 |
| Semolina, dry | 333 | 10 / 1 / 74 |
How much movement is one serving?
A serving (bowl, 250 g) is 245 kcal — roughly 80 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Semolina Porridge: swaps and alternatives
No need to swap: semolina porridge gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 5 g (red is over 22.5 g), saturated fat 1.8 g (over 5 g) and salt 0.2 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair semolina porridge with
A serving of semolina porridge has 0.5 g of fiber (the WHO suggests at least 25 g a day) and 7.5 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
- Greek Yogurt, 150 g — +15 g protein, 110 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 250 g, a typical serving of semolina porridge.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Semolina Porridge | B | 245 | 7.5 | 0.5 |
| Oatmeal | A | 220 | 7.5 | 4.8 |
| Polenta | B | 215 | 5 | 2.5 |
| Overnight Oats | B | 278 | 13 | 5 |
Semolina Porridge vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Sweet Potato | 90 | 2 / 0.2 / 21 |
| Baked Potato | 93 | 2.5 / 0.1 / 21 |
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
FAQ
How many calories are in 100 g of semolina porridge?
100 g of semolina porridge has 98 calories, with 3 g protein, 3.2 g fat and 15 g carbohydrates.
How many calories are in a serving of semolina porridge?
A serving (bowl, 250 g) has 245 calories: 7.5 g protein, 8 g fat and 38 g carbs.
What are the macros of semolina porridge?
Per 100 g: 3 g protein, 15 g carbs and 3.2 g fat. By calories that's about 12% protein, 59% carbs and 29% fat.
How long do you have to walk to burn a serving of semolina porridge?
About 80 min of easy walking or 31 min of cycling for a 70 kg (154 lb) person — that's the 245 calories in a serving (bowl, 250 g).
How much fiber is in semolina porridge?
Practically none: 0.2 g per 100 g. For fiber, look to vegetables, beans, whole grains and nuts.
How do the calories in semolina porridge change with the type and cooking method?
Per 100 g it ranges from 80 kcal (semolina porridge on water) to 333 kcal (semolina, dry); semolina porridge is in between, at 98 kcal.
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