Semolina has 360 kcal and 13 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 3.9 g fiber, the caloric discount is modest. In Bulgaria, gris porridge is often a child's first solid food.
How should I track Semolina (dry)?
Semolina (dry) is a good source of fiber. The key to tracking Semolina (dry) 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.