Semolina Porridge Calories & Macros: Protein, Carbs, Fat per 100 g
98 kcal per 100 g · Nutri-Score B
Serving (bowl, 250 g) — 245 kcal · P/F/C 3/3.2/15 g
sugar: low saturated fat: medium salt: low fiber: low
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.
Semolina Porridge macros per 100 g and per serving
| Nutrient | Per 100 g | Serving: bowl, 250 g |
|---|---|---|
| Calories | 98 kcal | 245 kcal |
| Protein | 3 g | 7.5 g |
| Fat | 3.2 g | 8 g |
| incl. saturated | 1.8 g | 4.5 g |
| Carbohydrates | 15 g | 38 g |
| incl. sugars | 5 g | 13 g |
| Fiber | 0.2 g | 0.5 g |
| Salt | 0.2 g | 0.5 g |
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.
protein 12%fat 29%carbs 59%
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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, fat level, oil in the pan. 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 / 71 |
Semolina Porridge: nutrition highlights
Nutritionally it's mainly a source of energy: 98 kcal per 100 g, 245 kcal per serving.
On the open Nutri-Score algorithm, semolina porridge gets a B: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
- One serving (bowl, 250 g) has 13 g of sugar — 50% of the 25 g of free sugars the WHO suggests as an ideal daily limit.
How much movement is one serving?
One 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.
Healthier swaps for Semolina Porridge
Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.
- Semolina porridge on water — 310 g, 248 kcal: −4.3 g saturated fat, −12 g sugar.
- Lentils — 210 g, 244 kcal: −4.3 g saturated fat, −8.7 g sugar.
- White beans, boiled — 180 g, 243 kcal: −4.3 g saturated fat, −12 g sugar.
- Red lentils, boiled — 210 g, 248 kcal: −4.3 g saturated fat, −10 g sugar.
Semolina Porridge vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Polenta | 86 | 2 / 0.5 / 18 |
| Oatmeal | 88 | 3 / 1.7 / 15 |
| Sweet Potato | 90 | 2 / 0.2 / 17 |
| Baked Potato | 93 | 2.5 / 0.1 / 21 |
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Mashed Potatoes | 106 | 2.2 / 4.2 / 15 |
| Buckwheat | 110 | 4.2 / 1.1 / 21 |
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 one serving (bowl, 250 g).
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 itself has 98 kcal.
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