Unenriched farina (soft wheat semolina)

Unenriched farina is obtained by finely milling the germ and endosperm of wheat. Individuals who have celiac disease should avoid farina as it contains gluten.

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© Bought from Maksim Shebeko, fotolia Unenriched farina (soft wheat semolina, Triticum aestivum L.), in a wooden scoop and bowl

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	0.80 g	0.9% Recommended daily allowance according to the GDA: 90g
Fiber	3.9 g	15.6% Recommended daily allowance according to the GDA: 25g
Protein (albumin)	10 g	20.5% 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

Recommended daily allowance according to the GDA.

Fat/Lipids

Carbohydrates

Protein (albumin)

Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kcal
Prot	Tryptophan (Trp, W) Tryptophan is one of the eight essential amino acids and plays an important role as a precursor for the messenger substance serotonin and the B vitamin niacin. further information	0.13 g	52.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Vit	Folate, as the active form of folic acid (née vitamin B9 and The water-soluble vitamin folic acid is important for cell renewal. Of course, folic acid only occurs as a precursor to folate, especially in legumes. further information	72 µg	36.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Prot	Isoleucine (Ile, I) Isoleucine is one of the eight essential amino acids, belongs to the group of branched-chain amino acids and is important for building muscles. further information	0.39 g	32.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Prot	Phenylalanine (Phe, F) Phenylalanine is one of the eight essential amino acids that contribute to the synthesis of important endogenous substances. further information	0.49 g	32.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Min	Manganese, Mn Manganese is a trace element that occurs mainly in plant-based, unrefined foods. Among other things, it plays a role in the structure of cartilage tissue. further information	0.62 mg	31.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Prot	Leucine (Leu, L) Leucin gehört zu den acht essentiellen Aminosäuren und ist vor allem am Aufbau von Muskelmasse beteiligt. Viel Leucin enthalten z.B. Hülsenfrüchte und Nüsse. further information	0.69 g	29.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Prot	Threonine (Thr, T) Threonine is one of the eight essential amino acids, plays a role in the "growing" and in building and maintaining collagen and mucous membranes. further information	0.27 g	29.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Prot	Valine (Val, V) Valine is one of the eight essential amino acids and is an important component and source of energy for the muscles. further information	0.43 g	27.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Vit	Thiamine (vitamin B1) Thiamine, a water-soluble B vitamin, occurs mainly in the outer layer of grain. It fulfills many tasks in the energy metabolism and nervous system. further information	0.28 mg	25.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Vit	Niacin (née vitamin B3) Niacin ist ein wasserlösliches Vitamin, das der Körper auch selbst aus der Aminosäure Tryptophan bilden kann. Es ist wichtig im Energiestoffwechsel. further information	3.3 mg	21.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg

Detailed Nutritional Information per 100g for this Ingredient

Explanations

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.

Nutritional Information per 100g

Essential fatty acids, (SC-PUFA)		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 Linoleic acid (LA) is an essential omega-6 fatty acid that is a component of human skin and nerve cells and involved in inflammation processes. further information	0.39 g	4.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g
Alpha-Linolenic acid; ALA; 18:3 omega-3 Alpha-Linolenic acid (ALA) is an essential omega-3 fatty acid that plays a critical role in inflammation processes. Flaxseed contains large amounts of ALA. further information	0.04 g	2.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g

Nutritional Information per 100g

Essential amino acids		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) Tryptophan is one of the eight essential amino acids and plays an important role as a precursor for the messenger substance serotonin and the B vitamin niacin. further information	0.13 g	52.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g
Isoleucine (Ile, I) Isoleucine is one of the eight essential amino acids, belongs to the group of branched-chain amino acids and is important for building muscles. further information	0.39 g	32.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g
Phenylalanine (Phe, F) Phenylalanine is one of the eight essential amino acids that contribute to the synthesis of important endogenous substances. further information	0.49 g	32.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Threonine (Thr, T) Threonine is one of the eight essential amino acids, plays a role in the "growing" and in building and maintaining collagen and mucous membranes. further information	0.27 g	29.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Leucine (Leu, L) Leucin gehört zu den acht essentiellen Aminosäuren und ist vor allem am Aufbau von Muskelmasse beteiligt. Viel Leucin enthalten z.B. Hülsenfrüchte und Nüsse. further information	0.69 g	29.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g
Valine (Val, V) Valine is one of the eight essential amino acids and is an important component and source of energy for the muscles. further information	0.43 g	27.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g
Methionine (Met, M) Methionine is one of the eight essential amino acids and is the precursor of the sulfur-containing amino acid cysteine. further information	0.16 g	17.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g
Lysine (Lys, K) Lysine is an essential amino acid. Lysine is an important component of collagen and essential for the maintenance of muscle and connective tissue. further information	0.19 g	10.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g

Nutritional Information per 100g

Vitamins		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 The water-soluble vitamin folic acid is important for cell renewal. Of course, folic acid only occurs as a precursor to folate, especially in legumes. further information	72 µg	36.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Thiamine (vitamin B1) Thiamine, a water-soluble B vitamin, occurs mainly in the outer layer of grain. It fulfills many tasks in the energy metabolism and nervous system. further information	0.28 mg	25.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Niacin (née vitamin B3) Niacin ist ein wasserlösliches Vitamin, das der Körper auch selbst aus der Aminosäure Tryptophan bilden kann. Es ist wichtig im Energiestoffwechsel. further information	3.3 mg	21.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Pantothenic acid (vitamin B5) Pantothenic acid, a water-soluble B vitamin, is found in practically every food. It is significantly involved in innumerable metabolic reactions. further information	0.58 mg	10.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin B6 (pyridoxine) Vitamin B6 is a water-soluble vitamin that is involved in around 100 enzymatic reactions. It plays an important role in the protein metabolism. further information	0.10 mg	7.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Riboflavin (vitamin B2) Riboflavin, a water-soluble B vitamin, is heat-resistant and sensitive to light. It is involved in important metabolic processes in many enzymes. further information	0.08 mg	6.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Vitamin C (ascorbic acid) Vitamin C is a water-soluble vitamin and an important antioxidant. It is found in fruits and vegetables and carries out important functions in the body. further information	0 mg	< 0.1% Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin A, as RAE Vitamin A is a fat-soluble vitamin and includes several substances, such as retinol and beta-carotene. It plays an important role in the process of seeing. further information	0 µg	< 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D Vitamin D, a fat-soluble vitamin, is largely produced by the body itself with the help of sunlight. It fulfills many tasks, including building bones. further information	0 µg	< 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Nutritional Information per 100g

Essential macroelements (macronutrients)		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 Phosphorus (P), an essential quantity element and an important component of bones, teeth and the cell membranes. It plays a role in energy production. further information	136 mg	19.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Magnesium, Mg Magnesium (Mg) is an essential quantity element and participates in over 300 enzymatic metabolic reactions. Seeds and nuts are rich in magnesium. further information	47 mg	13.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Potassium, K Potassium (K), an essential quantity element, occurs in most foods and is important for regulating the membrane potential of the body's cells. further information	186 mg	9.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Calcium, Ca Calcium (Ca) is an essential quantity element and gives bones and teeth stability and strength. Green vegetables and nuts are rich in calcium. further information	17 mg	2.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Sodium, Na Sodium (Na), an essential quantity element, is usually found in our food as table salt (NaCl). Sodium affects blood pressure and water balance. further information	1.0 mg	< 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Nutritional Information per 100g

Essential trace elements (micronutrients)		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 Manganese is a trace element that occurs mainly in plant-based, unrefined foods. Among other things, it plays a role in the structure of cartilage tissue. further information	0.62 mg	31.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Copper, Cu Copper is an essential trace element that is involved in the endogenous antioxidant system and in the formation of connective tissue, pigments and hemoglobin. further information	0.19 mg	19.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Zinc, Zn Zinc is a trace element that is involved in over 300 enzymes and plays a role in wound healing, vision, "insulinstorage" and the immune system. further information	1.0 mg	11.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Iron, Fe Iron is a trace element that is involved in the transport of oxygen in the blood, in the storage of oxygen in the cells and in the energy metabolism. further information	1.2 mg	9.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg

Unenriched farina (soft wheat semolina) contains gluten and depending on the milling process is ground to a specific size, either fine, medium, or coarse. It is generally used to make hot cereals and desserts.

Culinary uses:

Summarized from Wikipedia: 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 seminola is easier to digest and farina for babies does not have to be cooked.¹

Purchasing:

White wheat farina is available in many supermarkets and several online shops. It can, however, be more difficult to find whole grain farina. 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:

Wheat proteins have a low quality for human nutrition, according to the new protein quality method (DIAAS) promoted by the Food and Agriculture Organization.Though they contain adequate amounts of the other essential amino acids, at least for adults, wheat proteins are deficient in the essential amino acid, lysine. Because the proteins present in the wheat endosperm (gluten proteins) are particularly poor in lysine, white flours are more deficient in lysine compared with whole grains. Significant efforts in plant breeding are being made to develop lysine-rich wheat varieties, without success as of 2017. Supplementation with proteins from other food sources (mainly legumes) is commonly used to compensate for this deficiency, since the limitation of a single essential amino acid causes the others to break down and become excreted, which is especially important during the period of "growing".² The nutritional information for the other substances differs depending on how finely the farina is milled.

Dangers / Intolerances:

Since farina 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.³

General information:

Farina is a form of milled wheat often prepared as hot cereal. The word "farina" is Latin, meaning meal or flour. It is made from the germ and endosperm of the grain, which is milled to a fine consistency then sifted. Farina is a carbohydrate-rich food. When enriched, it is one of the best sources of dietary iron available, especially for vegetarian diets. Popular brands offer up to 50% of the recommended daily value of iron in a single 120-calorie serving. In commercially-available farina the bran and most of the germ are removed. Cream of Wheat, Malt-O-Meal, and Farina Mills are popular brand names of breakfast cereal. To augment its mild taste, popular add-ins to cooked farina include brown sugar, maple, honey, nuts, cinnamon, butter, grated chocolate, jams, and salt.⁴ Farina is mainly used for desserts and breakfast cereals, whereas durum wheat semolina is primarily used to make pasta and hearty dishes such as semolina dumplings (Griessnocken) and soups.

Production:

Farina is milled in a similar manner as is flour, but the mill is set up differently. A portion of the milled product is finer like flour and is separated from the farina and used as flour. The settings can be adjusted so that either more farina or more flour is produced.¹ Seminola is ground to a specific size, either coarse (600–1'000 µm), medium (475–600 µm), or fine (300–475 µm). Finer particles yield flour (>150 µm) or what is called Dunst (150–300 µm).

Sources / Literature:

Wikipedia. Griess [Internet]. Version dated January 15, 2018 [Cited on February 14, 2018]. Available at: de.wikipedia.org/wiki/Grie%C3%9F
Wikipedia. Wheat [Internet]. Version dated July 29, 2018 [Cited on August 2, 2018]. Available at: https://en.wikipedia.org/wiki/Wheat
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: http://www.zeit.de/2013/48/gluten-unvertraeglichkeit
Wikipedia. Farina [Internet]. Version vom May 1, 2018 [Cited on August 2, 2018]. Available at: https://en.wikipedia.org/wiki/Farina_(food)

Author: Kerstin Gackle | 3 Aug 2018