Semolina glycemic index
Semolina has a glycemic index of 62, which is medium. A 40 g serving (dry, makes 1 bowl) has a glycemic load of 17 (medium).
Also known as: cream of wheat, farina
- Serving40 g
- Available carbs28 g
- Fiber1.6 g
- Sugars—
- Protein5.1 g
- Calories144 kcal
Serving: dry, makes 1 bowl (dry weight).
What to know
Semolina porridge has a medium GI. Semolina turned into pasta digests much more slowly, which is why durum wheat pasta is low GI while semolina porridge is not.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 34 g | 21 | High |
| 100 g | 69 g | 43 | High |
| 40 g · dry, makes 1 bowl | 28 g | 17 | Medium |
| 80 g · double serving | 55 g | 34 | High |
What the studies found
The value of 62 is the median of 9 published measurements in the International Tables of Glycemic Index (2021). Results range from 46 to 95. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 46 · India 1991
- 54 · India 1991
- 55 · India 1991
- 55 · India 1991
- 62 · India 1991
- 65 · Australia 1986
- 76 · India 1991
- 76 · India 1991
- 95 · Nigeria 2008
Semolina compared with other grains & rice
Lower-GI swaps
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is semolina low glycemic?
No. With a GI of 62, semolina is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of semolina?
A 40 g serving (dry, makes 1 bowl) has a glycemic load of 17, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat semolina?
With a GI of 62 and a medium glycemic load per serving, semolina can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in semolina?
A 40 g serving has about 29 g of total carbohydrate, including 1.6 g of fiber, leaving 27.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 72.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (40 g) | |
|---|---|---|
| Calories | 360 kcal | 144 kcal |
| Carbohydrates | 73 g | 29 g |
| Available carbs | 69 g | 28 g |
| Fiber | 3.9 g | 1.6 g |
| Sugars | — | — |
| Protein | 13 g | 5.1 g |
| Fat | 1.1 g | 0.4 g |
Source: USDA FoodData Central, Semolina, enriched (SR Legacy, FDC 169715). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.