Semolina is a type of coarse flour that’s made from durum wheat, not from the other popular wheat type, known simply as common wheat. When durum wheat is milled, its most nourishing parts are ground into semolina. Durum wheat grains are golden in color, so the milled semolina is a pale-yellow flour.

Semolina and Nutrition
A 1-cup (167-gram) serving of durum wheat semolina has:

601 calories
21.2 grams of protein
1.75 gram of fat
6.51 grams of dietary fiber
7.28 milligrams of iron
306 micrograms of folate
Health Benefits of Semolina Flour
High in folate. That cup of semolina gives most people about three-quarters of the folate they need in a day. Folate is a B vitamin that’s also known as folic acid when taken as a supplement or added to food.

Folate is important during pregnancy for the healthy development of your baby, as it helps prevent neural problems such as spina bifida. The CDC recommends that pregnant women take 400 micrograms of folic acid a day in addition to eating foods rich in folate.

Rich in protein. Every cell in your body contains protein. Protein is made up of amino acids. Your body makes many amino acids, but nine of them must come from the food you eat. ‌

Semolina is high in protein, without the saturated fat that meat has.