Semolina has 159 kcal and 5.8 g protein per 100 g. Made from durum wheat, semolina is the base for pasta, couscous, and Bulgarian gris halva (a caramelized pudding for memorial gatherings). With 4.6 g fiber, the caloric discount is modest. In Bulgaria, gris porridge is often a child's first solid food.
How should I track Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked?
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked is a good source of fiber. The key to tracking Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.