Semolina is obtained from grains, usually durum wheat or soft wheat (also called farina), in a rather complex process. The milling process allows semolina to be ground to a specific size, either fine, medium, or coarse.
Culinary uses:
Soft wheat semolina (farina) is used to make hot cereals, desserts, cakes, and dumplings. It is also a good choice for making baby food and cereal for children. In Germany, you can buy farina for babies (Babygriess) that you can then stir into cold fluids. Since only steaming and milling are used in the production process, soft wheat semolina is easier to digest and farina for babies does not have to be cooked.
Durum wheat is ground into semolina flour and then used to make pasta. It is extremely high in gluten, which is why pasta made from semolina keeps its shape during cooking. Semolina flour is the preferred flour for pasta, but is also used in recipes for sweet desserts, dumplings, and soups.1
Purchasing:
White wheat farina and semolina flour are available in many supermarkets and several online shops. It can, however, be more difficult to find whole grain varieties. An alternative is to find a similar product made from spelt, which is a grain closely related to white wheat. Farina for babies is sometimes enriched, and it is therefore important to make sure that it doesn’t contain any undesired ingredients.
Nutritional information:
Semolina’s quality is directly dependent upon the quality of the soft or durum wheat from which it is made. The nutritional profile varies depending on environmental conditions and cultural practices during "growing". On average, one 3.5 oz serving of semolina contains 360 calories, of which 290 are from carbohydrates. A serving of semolina also contains 12.7 grams of protein, is low in fat with approximately one gram of fat per serving, and is rich in B-complex vitamins, including folate and thiamine.
Semolina flour has a higher protein and gluten content than regular flour. Semolina has a protein content of around 13 % compared to all-purpose flour with 8–11 %. The proteinogenic amino acid making up the greatest percentage of amino acids in semolina is glutamic acid, followed by prolin. Additional nutritional information is listed in the nutrition table for this ingredient.
Dangers / Intolerances:
Since semolina contains gluten, individuals who have celiac disease should avoid it. However, less than one percent of the world’s population suffers from this type of gluten intolerance.2
General information:
From Wikipedia: Semolina is the coarse, purified wheat middlings of durum wheat mainly used in making pasta and couscous. The word semolina can also refer to sweet dessert made from semolina and milk. The term semolina is also used to designate coarse middlings from other varieties of wheat, and from other grains, such as rice and maize.3
Etymology:
Semolina is derived from the Italian word semola, meaning 'bran'. This is derived from the ancient Latin simila, meaning 'flour', itself a borrowing from Greek σεμίδαλις (semidalis), "groats". The words simila, semidalis, groat, and grain may all have similar proto-Indo-European origins as two Sanskrit terms for wheat, samita and godhuma,[ or may be loan words from the Semitic root smd – to grind into groats (cf. Arabic: سميد samīd).3
Sources / Literature:
- Wikipedia. Griess [Internet]. Version dated January 15, 2018 [Cited on February 14, 2018]. Available at: de.wikipedia.org/wiki/Grie%C3%9F
- ZEIT ONLINE. Die Legende vom bösen Gluten [the myth about evil gluten. Internet]. Version dated November 29, 2013 [Cited on February 14, 2018]. Available at: https://www.zeit.de/2013/48/gluten-unvertraeglichkeit
- Wikipedia. Farina [Internet]. Version dated August 15, 2018 [Cited on August 20, 2018]. Available at: https://en.wikipedia.org/wiki/Semolina
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
|
---|---|---|---|
Energy | 360 kcal 1'506 kJ | 18.0% Recommended daily allowance according to the GDA: 2000kcal | |
Fat/Lipids | 1.0 g | 1.5% Recommended daily allowance according to the GDA: 70g | |
Saturated Fats | 0.15 g | 0.8% Recommended daily allowance according to the GDA: 20g | |
Carbohydrates (inc.dietary fiber) | 73 g | 27.0% Recommended daily allowance according to the GDA: 270g | |
Sugars | n/a | ||
Fiber | 3.9 g | 15.6% Recommended daily allowance according to the GDA: 25g | |
Protein/Albumin | 13 g | 25.4% Recommended daily allowance according to the GDA: 50g | |
Cooking Salt (Na:1.0 mg) | 2.5 mg | 0.1% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Prot | Tryptophan (Trp, W) | 0.16 g | 65.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Prot | Isoleucine (Ile, I) | 0.49 g | 40.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Prot | Phenylalanine (Phe, F) | 0.62 g | 40.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Prot | Leucine (Leu, L) | 0.87 g | 36.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 72 µg | 36.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Prot | Threonine (Thr, T) | 0.34 g | 36.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Prot | Valine (Val, V) | 0.54 g | 33.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Min | Manganese, Mn | 0.62 mg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Vit | Thiamine (vitamin B1) | 0.28 mg | 25.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Vit | Niacin (née vitamin B3) | 3.3 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Linoleic acid; LA; 18:2 omega-6 | 0.39 g | 4.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.04 g | 2.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Tryptophan (Trp, W) | 0.16 g | 65.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Isoleucine (Ile, I) | 0.49 g | 40.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Phenylalanine (Phe, F) | 0.62 g | 40.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Threonine (Thr, T) | 0.34 g | 36.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Leucine (Leu, L) | 0.87 g | 36.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Valine (Val, V) | 0.54 g | 33.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Methionine (Met, M) | 0.20 g | 21.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Lysine (Lys, K) | 0.24 g | 13.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Folate, as the active form of folic acid (née vitamin B9 and | 72 µg | 36.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Thiamine (vitamin B1) | 0.28 mg | 25.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Niacin (née vitamin B3) | 3.3 mg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Pantothenic acid (vitamin B5) | 0.58 mg | 10.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Vitamin B6 (pyridoxine) | 0.10 mg | 7.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Riboflavin (vitamin B2) | 0.08 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Vitamin C (ascorbic acid) | 0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vitamin A, as RAE | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Phosphorus, P | 136 mg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 47 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Potassium, K | 186 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Calcium, Ca | 17 mg | 2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Sodium, Na | 1.0 mg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 0.62 mg | 31.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Copper, Cu | 0.19 mg | 19.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Zinc, Zn | 1.0 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Iron, Fe | 1.2 mg | 9.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
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