Dr. Becky Maes - Is It Bad For You? Approved by Dr. Becky Maes

Is Semolina Bad For You?



Short answer

Semolina is not bad for you, and unless you have a gluten intolerance or sensitivity, can be consumed in moderation without worry.



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Long answer

Semolina is made of ground wheat and commonly found in foods such as pasta, couscous, bread, and cereal. A healthy serving is about a quarter cup containing just 150 calories made up of mostly carbohydrates. This same serving size of semolina contains 5.3 grams of protein as well.

This grain is also rich in B vitamins, with roughly 109 micrograms of folate (25% of the daily value) and about 30% of the daily value of thiamine. B vitamins are used in almost all metabolic processes in the body including creating energy, supporting brain and nervous system function and red blood cell production.

Semolina is also a good source of the mineral selenium, which works on the body as an antioxidant. Antioxidants eliminate free radicals that cause stress within the body and can result in chronic disease. Selenium can also strengthen the immune system. One serving of semolina provides roughly two-thirds of the recommended daily value. Deficiency in selenium can cause recurrent miscarriages, goiter, fatigue and mental slowing.

The last major health benefits of semolina come in the form of iron. One serving contains about 1.8 milligrams of iron. Iron helps to circulate oxygen in the bloodstream and builds up the immune system to fight infection. If you do not get enough iron in your diet, it can result in anemia, fatigue, changes in heart rate, pica, and tingling in the legs.

The possible undesirable effect of semolina comes into play when consumed by someone with a gluten intolerance or gluten sensitivity. Gluten is a protein found in wheat and some other grains that can cause a type of allergic or immune system reaction. In those with celiac disease or gluten intolerance, any foods containing gluten causes intestinal inflammation and ultimately damage that can prevent nutrients from being absorbed. Sensitivity also results in some intestinal inflammation, along with fatigue and headaches.

Possible short-term side effects

  • allergic reaction
  • gastrointestinal problems
  • inflammation
  • bloating
  • diarrhea

Ingredients to be aware of


  • good source of:
  • folate
  • thiamine
  • iron
  • selenium

Our Wellness Pick (what is this?)

Bob's Red Mill Teff

  • Whole grain goodness
  • Rich in fiber
  • High in protein
  • Gluten-free
  • Versatile use
Learn More!

Thank you for your feedback!

Written by Kristin Brown, DC, MS
Published on: 07-03-2016
Last updated: 12-15-2023

Thank you for your feedback!

Written by Kristin Brown, DC, MS
Published on: 07-03-2016
Last updated: 12-15-2023

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