Yana Nikitin – Page 3 – Choosing Nutrition

Semolina is a type of flour made from durum wheat. Durum wheat is the hardest of all wheat and has a high gluten content, which makes it ideal for making pasta and bread. Durum wheat is also called pasta or macaroni wheat, and comes as no surprise that it is most commonly used in Italy. The difference between semolina and traditional flour is that semolina is coarser in texture and has a darker golden color. It contains more fiber and protein, and has an earthier aroma compared to other wheat flours. It is great for making pizza giving it a crispy crust and chewy texture, and provides the perfect al dente noodle to share with a significant other. Semolina flour is vegan. However, some brands produce semolina on equipment that also processes dairy and eggs. If you are vegan, make sure to opt for a vegan-certified brand such as Bob’s Red Mill. The best vegan semolina flour alternatives include Bob’s Red Mill Garbanzo Bean Flour, Bob’s Red Mill Spelt Flour, and Bob’s Red Mill Rice Flour. In this article, we will explore different semolina flour brands. We will look at their ingredients and nutritional information, and determine if they are vegan-friendly. We will then go over some vegan semolina flour alternatives of which there are plenty to choose from. Let’s get started! Vegan Semolina Flour Bob’s Red Mill Pasta Flour Bob’s Red Mill Company has been a producer of nutritious quality foods that are minimally processed since 1978. They use an Old World stone mill to grind their grains, which ensures the most nutritious parts remain intact. Their semolina pasta flour is made from the finest durum wheat. It is an essential ingredient for homemade pasta and Italian-style breads. It is 100% vegan-certified with no egg, dairy, or honey products, as well as certified-kosher. It provides a great amount of vitamins and nutrients as well. Ingredients: Enriched Durum Flour (Durum Wheat, Niacin, Iron, Thiamin, Riboflavin, Folic Acid) Contains: Wheat Nutrition Facts (per ¼ cup, 45g): Calories: 160 Total Fat: 1g (1% DV) Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 0mg Total Carbohydrate: 33g (12% DV) Dietary Fiber: 1g (4% DV) Total Sugars: 0g Includes 0g added sugars Protein: 6g Vitamin D: 0mcg Calcium: 13mg (2% DV) Iron: 2mg (10% DV) Potassium: 115mg (2% DV) Thiamin: 0.5mg (40% DV) Riboflavin: 0.2mg (15% DV) Niacin: 4mg (25% DV) Folate: 341mcg DFE (119mcg folic acid, 90% DV) King Arthur Baking Company Semolina Flour King Arthur Baking Company has a long history stretching all the way back to 1790. They guarantee their flour contains no bleach, no bromate, and no artificial preservatives of any kind. Their semolina flour is vegan; however, it is produced on equipment that processes eggs and milk, so it is optional to vegans. It is also not safe for people who have nut allergies as it is produced on equipment that processes nuts. Ingredients: Durum Wheat Contains Wheat Allergens: Produced on equipment that also processes eggs, milk, soy, almonds, hazelnuts, pecans, walnuts, and coconut. Nutrition Facts (per 3 Tbsp., 28g): Calories: 100 Total Fat: 0g Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 0mg Total Carbohydrate: 20g (7% DV) Dietary Fiber: 1g (4% DV) Total Sugars: 1g Includes 0g added sugars Protein: 4g Vitamin D: 0mcg Calcium: 5mg (2% DV) Iron: 0mg Potassium: 52mg (2% DV) De Cecco Semolina Flour De Cecco is an Italian company that produces dried pasta, flour, and other related products since 1886. Their semolina flour is twice milled and contains traces of soy. They have 3 varieties of semolina flour – original, whole wheat, and organic. Interestingly, the original and whole-wheat varieties are vegan, but the organic variety is not as it contains pasteurized eggs in its ingredients. De Cecco Original Semolina Flour (Semola De Grano Duro Rimacinata) Ingredients: Double-milled Durum Wheat Semolina May contain traces of soy Nutrition Facts (per 100g): Calories: 347 Total Fat: 1.5g Saturated Fat: 0.3g Carbohydrate: 68g Total Sugars: 3g Dietary Fiber: 2.9g Protein: 14g Salt: 0g De Cecco Whole Wheat Semolina Flour (Integrale Semola Di Grano Duro Rimacinata) Ingredients: Whole Meal Double-milled Durum Wheat Semolina Pasta May contain traces of soy Nutrition Facts (per 100g): Calories: 345 Total Fat: 2.8g Saturated Fat: 0.6g Carbohydrate: 61g Total Sugars: 2.4g Dietary Fiber: 8g Protein: 15g Salt: 0.01g Thiamin: 0.18 mg Phosphorus: 220mg Magnesium: 86mg Iron: 3mg Zinc: 2mg Non-Vegan Semolina Flour De Cecco Organic Semolina Flour (Bio Semola Di Grano Duro Rimacinata) Ingredients: Durum Wheat Semolina Fresh Pasteurized Eggs (23.87%) May contain traces of soy Nutrition Facts (per 100g): Calories: 339 Total Fat: 1g Saturated Fat: 0.2g Carbohydrate: 69g Total Sugars: 1g Dietary Fiber: 2.8g Protein: 12g Salt: 0g Vegan Alternatives to Semolina Flour Bob’s Red Mill Garbanzo Bean Flour Bob’s Red Mill garbanzo bean flour is stone-ground from hearty whole garbanzo beans, and gives a sweet and nutty flavor to baked goods. Another name for garbanzo beans is chickpeas; the names are used interchangeably. Garbanzo beans are loaded with protein, dietary fiber, and are a good source of iron. This flour is 100% vegan-certified, kosher-certified, keto-friendly, gluten-free, and non-GMO. Ingredients: Garbanzo Beans Nutrition Facts (per ¼ cup, 30g): Calories: 120 Total Fat: 1.5g (2% DV) Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 0mg Total Carbohydrate: 21g (8% DV) Dietary Fiber: 5g (18% DV) Total Sugars: 1g Includes 0g added sugars Protein: 5g Vitamin D: 0mcg Calcium: 32mg (2% DV) Iron: 2mg (10% DV) Potassium: 366mg (8% DV) Bob’s Red Mill Spelt Flour Spelt is an easily digestible ancient grain that is related to modern wheat. Bob’s Red Mill spelt flour is stone-ground and has a mild, nutty, and slightly sweet flavor. It can be used in most recipes that call for all-purpose flour or whole wheat flour. It does contain gluten as it is part of the wheat family, but it is reportedly easier to digest than regular wheat. This flour is 100% vegan-certified, kosher-certified, and whole grain. Ingredients: Whole Grain Spelt Contains Wheat Nutrition Facts (per ¼ cup, 30g): Calories: 110 Total Fat: 0g Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 0mg Total Carbohydrate: 23g (8% DV) Dietary Fiber: 4g (14% DV) Total Sugars: 0g Includes 0g added sugars Protein: 4g Vitamin D: 0mcg Calcium: 9mg (0% DV) Iron: 1mg (6% DV) Potassium: 122mg (2% DV) Bob’s Red Mill Rice Flour Bob’s Red Mill produces white and brown rice flours, both of which are stone-ground. The brown rice flour is ground very finely to prevent gritty texture, which has been a complaint with many brown rice flours. Both white and brown rice flours are naturally gluten-free, 100% vegan-certified, kosher-certified, non-GMO and the brown rice is whole grain. White Rice Flour Ingredients: White Rice Nutrition Facts (per ¼ cup, 40g): Calories: 150 Total Fat: 0g Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 0mg Total Carbohydrate: 33g (12% DV) Dietary Fiber: 0g Total Sugars: 0g Includes 0g added sugars Protein: 3g Vitamin D: 0mcg Calcium: 1mg (0% DV) Iron: 0mg (0% DV) Potassium: 46mg (0% DV) Brown Rice Flour Ingredients: Whole Grain Brown Rice Nutrition Facts (per ¼ cup, 40g): Calories: 150 Total Fat: 1g (1% DV) Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 0mg Total Carbohydrate: 32g (12% DV) Dietary Fiber: 1g (4% DV) Total Sugars: 0g Includes 0g added sugars Protein: 3g Vitamin D: 0mcg Calcium: 2mg (0% DV) Iron: 1mg (6% DV) Potassium: 114mg (2% DV) Thrive Market Organic Quinoa Flour Quinoa (pronounced “keen-wa”), is an ancient grain native to the Andes mountains. Quinoa flour is a highly nutritious alternative to wheat flour and is rich in fiber, protein, minerals, and antioxidants. Thrive Market organic quinoa flour is vegan, with the exception of being processed on a line that also handles milk and eggs. It is preservative-free, gluten-free, dairy-free, organic, non-GMO, kosher-certified, low-glycemic, and contains no dyes or color additives. Ingredients: Organic Quinoa Flour Processed on a line that also handles milk, soy, and eggs Nutrition Facts (per ¼ cup, 30g): Calories: 110 Total Fat: 1g (1% DV) Saturated Fat: 0g Trans Fat: 0g Cholesterol: 0mg Sodium: 0mg Total Carbohydrate: 22g (8% DV) Dietary Fiber: 2g (7% DV) Total Sugars: 2g Protein: 4g Calcium: 11mg (0% DV) Iron: 1mg (6% DV) Final Thoughts Semolina flour is more nutritious than all-purpose flour and is an excellent choice for making pasta. It is a vegan-friendly food with the exception of some brands that process their semolina flour on the same equipment as they process dairy and eggs. That is an individual choice for vegans to make whether they want to consume those products or not. De Cecco Organic Semolina Flour was the only flour that actually contained pasteurized eggs in its ingredient list, so it is not considered vegan. Otherwise, there are many other vegan alternatives to semolina flour available as listed in this article. Related Questions Is semolina flour gluten-free? No, semolina flour contains a high amount of gluten. Gluten is a desirable trait in semolina flour that is used to make pasta as it helps keep its shape during cooking. Do not consume semolina flour if you have gluten intolerance, celiac disease, or a wheat allergy. Is semolina flour keto-friendly? No, semolina flour is not keto-friendly as it contains a high amount of carbohydrates. Is semolina flour healthy? Yes, semolina flour is healthy because it contains vitamins and nutrients like fiber, folate, and protein. It is however not healthy for people intolerant of gluten or who have celiac disease. Is semolina flour paleo-friendly? No, semolina flour is not paleo-friendly as it is a gluten-containing grain. Related Guides Is All Purpose Flour Vegan? Vegan Pasta Brands Is Barilla Pasta Vegan?