Cream of Wheat (Semolina Porridge) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 5.0GI Medium HighAllergen: Gluten

Macronutrients

Calories56 kcal 3% DV

Protein1.9 g 4% DV

Carbohydrates11 g 4% DV

Fat0.3 g 0% DV

Fiber0.5 g 2% DV

Total sugars0.1 g no %DV*

Sodium194 mg 8% DV

Vitamins & minerals

Vitamin A0.0 µg 0%

Vitamin C0.0 mg 0%

Vitamin D0.0 µg 0%

Vitamin E0.01 mg 0%

Vitamin K0.1 µg 0%

Thiamin B10.1 mg 8%

Riboflavin B20.06 mg 5%

Niacin B30.7 mg 4%

Vitamin B60.02 mg 1%

Folate B924 µg 6%

Vitamin B120.0 µg 0%

Calcium89 mg 7%

Iron5.8 mg 32%

Magnesium7.0 mg 2%

Phosphorus15 mg 1%

Potassium26 mg 1%

Zinc0.16 mg 1%

Selenium5.3 µg 10%

Common serving sizes

Serving	Weight
1 cup cooked	251 g

What it supports in your body

Serum Iron — Iron supports hemoglobin and oxygen transport

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Best timing around exercise

2-3 hours pre-workout for sustained energy. White rice post-workout for fast glycogen replenishment

More grains

Quinoa Amaranth Finger Millet (Ragi)Wild Rice Freekeh Teff Black Rice (Forbidden Rice)Buckwheat Groats

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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