Semolina Porridge
Semolina porridge offers a mild and nourishing start to your day, packed with beneficial nutrients. It provides a notable amount of protein that helps support muscle maintenance. The dish is a good source of calcium, essential for strong bones. With moderate carbohydrates and low fat, it balances energy supply without heaviness.
Macronutrient distribution
A Serving (584 g) of Semolina Porridge contains 600 calories, 20 g of protein, 76 g of carbohydrates, and 24 g of fat.
- Protein
- 20 g13%
- Carbs
- 76 g51%
- Fat
- 24 g36%
of calories
Calorie Burn
How long would it take to burn off 600 calories?
- Walking3.5 mph, moderate pace106 min
- YogaModerate effort, gentle pace152 min
- SwimmingFreestyle, moderate effort79 min
- Biking12–14 mph, moderate effort57 min
- StairsStair climbing, moderate pace76 min
- Running5 mph (12 min/mile)55 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (584 g)
Carbohydrates
- Carbohydrates76 / 313 g(24%)
- Dietary Fiber3 / 38 g(8%)
- Soluble Fiber1 g
- Insoluble Fiber2 g
- Total Sugars17 g
- Added Sugars12 / 63 g(19%)
Fats
- Total Fat24 / 83 g(29%)
- Saturated Fat14 / 25 g(56%)
- Trans Fat0.5 g
- Monounsaturated Fat7 g
- Polyunsaturated Fat2.5 g
- Cholesterol60 / 300 mg(20%)
- Omega-30.1 g
- Omega-62.4 g
- Omega-97 g
- Oleic Acid6.5 g
- Capric Acid0.6 g
- Erucic Acid0.2 g
- Lauric Acid1 g
- Stearic Acid4 g
- Caprylic Acid0.5 g
- Linoleic Acid2.1 g
- Myristic Acid2.5 g
- Palmitic Acid5 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.05 g
- Alpha-Linolenic Acid (ALA)0.1 g
- Gamma-Linolenic Acid (GLA)0.15 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.1 g
Protein
- Protein20 / 56 g(36%)
Amino Acids
- Lysine1.3 g
- Serine1 g
- Valine1 g
- Alanine1.2 g
- Cystine0.2 g
- Cysteine0.3 g
- Proline1 g
- Arginine0.9 g
- Histidine0.6 g
- Threonine0.6 g
- Isoleucine0.9 g
- Methionine0.5 g
- Tryptophan0.3 g
- Glutamic Acid4 g
- Aspartic Acid1.6 g
- Phenylalanine1 g
- Glycine0.8 g
- Leucine1.5 g
- Tyrosine0.7 g
Vitamins
- Vitamin A120 / 900 ug(13%)
- Vitamin C0.5 / 90 mg(1%)
- Vitamin D1 / 15 ug(7%)
- Vitamin E0.3 / 15 mg(2%)
- Vitamin K1 / 120 ug(1%)
- Vitamin B60.2 / 1.3 mg(15%)
- Vitamin B120.9 / 2.4 ug(37%)
- Thiamin (B1)0.15 / 1.2 mg(13%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)2 / 16 mg(13%)
- Folate25 / 400 ug(6%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin3 / 30 ug(10%)
- Choline40 / 550 mg(7%)
Minerals
- Calcium350 / 1,000 mg(35%)
- Iron2 / 8 mg(25%)
- Magnesium40 / 420 mg(10%)
- Phosphorus200 / 700 mg(29%)
- Potassium400 / 3,400 mg(12%)
- Sodium150 / 2,300 mg(7%)
- Zinc2 / 11 mg(18%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium15 / 55 ug(27%)
- Iodine50 / 150 ug(33%)
- Chromium1 / 35 ug(3%)
- Molybdenum1 / 45 ug(2%)
- Chloride200 / 2,300 mg(9%)
Other
- Water500 / 3,700 g(14%)
Sources
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