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Suji (semolina): Nutrition and who it suits

Suji is a good choice for weight loss, and fine in a portion for PCOS, diabetes and menopause. 100 g has 334 kcal, 11.4 g of protein and 9.7 g of fibre. One serving is one small katori of upma (30 g dry), about 100 kcal.

Suji (semolina)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy334 kcal
Protein11.4 g
Carbohydrate68.4 g
Fibre9.7 g
Sugars1.6 g
Fat0.7 g
Zinc2.1 mg
Folate25.7 µg
Iron3 mg

Where its calories come from

14%84%
  • Protein 14%
  • Carbohydrate 84%
  • Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of suji?

About 100 kcal for one small katori of upma (30 g dry), and about 200 kcal if you have two.

That counts the suji alone, weighed dry. Cooked as 1 katori upma, with its oil and vegetables, it comes to about 207 kcal: see the calories in upma.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

7%Protein
3.4 g
5%Zinc
0.6 mg
4%Folate
7.7 µg
3%Iron
0.9 mg
3%Magnesium
11.4 mg
3%Potassium
85.2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A022. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is suji good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

2.9 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Eat in moderation

About 20.5 g of carbohydrate in a 30 g serving, so watch the portion.

Diabetes

Eat in moderation

About 20.5 g of carbohydrate in a 30 g serving, so watch the portion.

Menopause

Fine as part of a meal

3.4 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice2.9 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesEat in moderationAbout 20.5 g of carbohydrate in a 30 g serving, so watch the portion.
MenopauseFine as part of a meal3.4 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

How to eat it

Dishes on this site that use suji, each with its calories per portion:

Also called

Assamese: Suji; Bengali: Suji; Gujarati: Ghaum soji; Hindi: Gehun suji; Kannada: Godhi rave; Kashmiri: Sooj; Malayalam: Uppumavu; Marathi: Gahu rava; Odia: Suji; Punjabi: Suji; Tamil: Godumai ravai; Telugu: Godhuma rava.

Related

JowarMaize (dry corn)Seviyan (vermicelli)Foxtail millet (Kangni)QuinoaDalia (broken wheat)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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