Semolina

Semolina has 341 kcal per 100 g. One serving (60 g) is about 205 kcal.

Semolina contains 13.4 g of protein per 100 g — about 8 g per 60 g serving.

Yes — 13.4 g of protein per 100 g, supplying 16% of its calories. That makes it a good protein source.

Yes — carbohydrates provide 80% of its calories (68.3 g per 100 g, of which 2.3 g is sugar). It also delivers 2.8 g of fiber.

Yes — just 12 mg per 100 g (1% of the daily value), which qualifies as low sodium.

Nutri-Score weighs negatives (calories, sugar, saturated fat, sodium) against positives (fiber, protein) per 100 g. It collects almost no negative points (low sugar, saturated fat and sodium); points in favor come from protein (13.4 g). Overall that places it in band A.

About 29 g of Semolina equals 100 kcal. It is energy-dense, so small amounts add up quickly.

Per 100 g it has 2.3 g sugar and 1.5 g fat (0.4 g saturated). Fat provides 4% of its calories, so portion size matters most here.