How much protein is in Flour?

Flour, semolina, fine contains 13.3g of protein per 100g. This is 27% of the recommended daily value of 50g.

Is Flour good for weight loss?

Flour, semolina, fine has 358 calories per 100g. At 358 kcal per 100g, it is calorie-dense. Tracking portion sizes with an app like CalRay helps keep it within your daily goal.

🍚 Cereal Grains and Pasta

Calories in Flour, semolina, fine

Q: How many calories are in Flour?

Flour, semolina, fine contains 358 calories per 100g. A typical serving of 1 RACC (30g) provides 107 calories.

Q: How many carbs are in Flour?

Flour, semolina, fine contains 72g of carbohydrates per 100g.

Fine semolina is the secret to pasta's signature al dente bite, thanks to its high protein matrix.

358 kcal

per 100g

Protein 13.3g

Carbs 72g

Fat 1.84g

Fiber 3.68g

What makes flour so powerful?

Semolina is milled from durum wheat (Triticum durum), a hard wheat variety distinct from common bread wheat (Triticum aestivum). The word "semolina" derives from "semola," an Italian word rooted in the Latin simila, meaning flour. Unlike all-purpose flour, which is milled to a fine powder from the endosperm of soft wheat, semolina retains a granular, sandy texture even when ground "fine." This granular structure comes from the exceptionally hard endosperm of durum wheat, which shatters into sharp, glass-like shards rather than crushing into soft powder. Durum wheat contains a unique protein profile that forms a strong, elastic gluten network. This elasticity is exactly why durum semolina is the global standard for dried pasta: the protein matrix traps starch granules during cooking, preventing them from leaching into the boiling water and yielding a firm, chewy texture known as al dente. Without durum wheat's specific starch-protein interaction, pasta would dissolve into a starchy mush.

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Durum wheat origin

Fine semolina is exclusively milled from durum wheat, the hardest of all wheat varieties.

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Al dente structure

Its high protein content creates an elastic gluten network that keeps pasta firm during boiling.

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Golden yellow hue

The natural yellow pigments in durum wheat endosperm give semolina pasta its characteristic color.

💡 When & how to use it

Fine semolina is ideal for making fresh homemade pasta, gnocchi, or couscous. When kneading it into dough, use warm water to help the hard starch granules hydrate fully, and let the dough rest for at least 30 minutes so the gluten network can relax. Store it in an airtight container in a cool, dark pantry to prevent the natural oils in the wheat germ from oxidizing. Because it is relatively low in fat but high in complex carbohydrates, pair it with protein-rich ingredients like eggs or cheese to balance the meal's macronutrient profile.

Calories by Serving Size

100g

358 kcal

P 13.3g C 72g F 1.84g

1 RACC (30g)

107 kcal

P 4g C 21.6g F 0.6g

200g

716 kcal

P 26.6g C 144g F 3.7g

50g

179 kcal

P 6.7g C 36g F 0.9g

Full Nutrition Facts

Per 100g — daily values based on a 2,000 calorie diet

Nutrition Facts

Serving size: 100g

Calories 358

% Daily Value*

Total Fat 1.84g 2%

Sodium 0.43mg 0%

Total Carbohydrate 72g 26%

Dietary Fiber 3.68g 13%

Protein 13.3g 27%

Calcium 19.8mg 2%

Iron 2.43mg 14%

Potassium 208mg 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How does Flour fit your daily goals?

🏃

72 min

Walking to burn 358 kcal

🎯

18%

of 2,000 kcal daily goal

💪

13.3g

protein (27% of daily 50g)

⚡

servings until 2,000 kcal

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Log Flour in CalRay — just snap a photo

CalRay's AI recognizes flour and hundreds of thousands of other foods from a photo. No manual lookup needed.

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Frequently Asked Questions

How many calories are in Flour, semolina, fine?

Flour, semolina, fine contains 358 calories per 100g. A standard serving of 1 RACC (30g) provides 107 calories. It is relatively calorie-dense, so portion control is important.

How much protein does Flour, semolina, fine have?

Flour, semolina, fine provides 13.3g of protein per 100g, which is 27% of the 50g daily recommended value. It is a good source of protein.

How many carbs are in Flour, semolina, fine?

Flour, semolina, fine contains 72g of carbohydrates per 100g . It also provides 3.68g of dietary fiber.

Is Flour, semolina, fine good for weight loss?

Flour, semolina, fine has 358 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its fiber content (3.68g/100g) also promotes fullness.

How do I track Flour, semolina, fine calories accurately?

The easiest way to track flour is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.