Grains & cereals · Veg
Suji calories & nutrition
सूजी / रवा
Quick answer
Suji, 1 plate (≈40 g dry suji): about 134 kcal, 4.6 g protein, 27.4 g carbs and 0.3 g fat. Per 100 g (dry suji (wheat semolina)): 334 kcal and 11.4 g protein.
Suji (rava) is coarsely milled wheat used for upma, idli, dosa and halwa. On its own it's moderate in calories — the ghee, oil and sugar in recipes make the difference.
Nutrition per serving
Choose a serving size. Values are for dry suji (wheat semolina).
1 plate (≈40 g dry suji)
134kcal
4.6 g protein · 27.4 g carbs · 0.3 g fat
| Calories | 134 kcal |
|---|---|
| Protein | 4.6 g |
| Carbohydrates | 27.4 g |
| Fat | 0.3 g |
| Fibre | 3.9 g |
Nutrition per 100 g
For dry suji (wheat semolina).
| Calories | 334 kcal |
|---|---|
| Protein | 11.4 g |
| Carbohydrates | 68.4 g |
| Fat | 0.7 g |
| Fibre | 9.7 g |
| Calcium | 29 mg |
| Iron | 3.0 mg |
Is suji good for your goals?
Weight loss
Suji is filling for its calories thanks to its fibre (1 plate (≈40 g dry suji): about 134 kcal). A good fit for a calorie deficit in normal portions.
Muscle building
Not a significant protein source (3.4 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
- Upma with plenty of vegetables is far lighter than suji halwa made with ghee and sugar.
- Suji is made from wheat, so it contains gluten.
- Add peas, vegetables or a side of curd to make upma more filling.
Suji vs poha
| Nutrient | Suji | Poha |
|---|---|---|
| Calories | 334 kcal | 354 kcal |
| Protein | 11.4 g | 7.4 g |
| Carbs | 68.4 g | 76.8 g |
| Fat | 0.7 g | 1.1 g |
| Fibre | 9.7 g | 3.5 g |
| Protein per 100 kcal | 3.4 g | 2.1 g |
Frequently asked questions
Answers calculated from IFCT 2017 values. Educational information only.
Suji, 1 plate (≈40 g dry suji): about 134 kcal, with 4.6 g protein, 27.4 g carbohydrate and 0.3 g fat.
Suji, 1 tablespoon (≈10 g): about 33 kcal, with 1.1 g protein, 6.8 g carbohydrate and 0.1 g fat.
100 g of dry suji (wheat semolina) has about 11.4 g protein and 334 kcal — roughly 3.4 g of protein per 100 kcal.
Suji is filling for its calories thanks to its fibre (1 plate (≈40 g dry suji): about 134 kcal). A good fit for a calorie deficit in normal portions.
Not a significant protein source (3.4 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.
Source & method
Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A022 “Wheat, semolina”. Serving values are calculated from those figures; serving weights are typical household measures.
Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.
Related foods
- 342 kcal / 100 g dry
Dalia (Broken Wheat)
1 bowl (≈40 g dry dalia): 137 kcal · 4.3 g protein
- 320 kcal / 100 g
Roti (Chapati)
1 medium roti (30 g atta): 96 kcal · 3.2 g protein
- 81 kcal / 100 g
Green Peas (Matar)
1 katori (≈80 g): 65 kcal · 5.8 g protein
- 356 kcal / 100 g
White Rice
1 katori cooked rice (≈50 g raw): 178 kcal · 4 g protein
- 354 kcal / 100 g
Brown Rice
1 katori cooked rice (≈50 g raw): 177 kcal · 4.6 g protein
- 321 kcal / 100 g
Ragi (Finger Millet)
1 roti (≈30 g ragi flour): 96 kcal · 2.1 g protein