Scroll to Recipes with Semolina / सूजी as ingredient

Semolina is a wheat middlings of the durum wheat family. Also, it is called Suji in Hindi or Rava. It is used all over the world to make porridge, upma, pasta, and bread. Moreover, it has many health benefits. It’s good for weight management, heart health, and digestive system as well. The flour is dark and more golden in color. Also, it has a mild and earthy aroma.

Commonly Known As

Language Name Written As
Hindi Suji सूजी
Gujarati Soji સોજી
Marathi Rava रवा
Malayalam Rava റവ
Tamil Ravai ரவை
Arabic Samid سميد
Bengali Suji সুজি
French La semoule La semoule

Nutritional Profile of Semolina

Nutritional profile per 100 gms

  • Calories: 360
  • Protein: 13g
  • Carbohydrate: 73g
  • Fiber: 3.9g
  • Fat: 1.1g
  • Sodium: 1mg
  • Potassium: 186mg

Source: USDA & Google

Health benefits

Promote weight loss

Semolina is high in supplements like fiber and protein. It can decrease the feeling of starvation and prevent weight gain. Also, including protein in a diet can make your muscles stronger during the weight-loss period.


Good for heart

Semolina includes rich nutrients like fiber, folate, and magnesium. This helps the heart and reduces any risk of heart disease.

Improve blood sugar

Semolina helps improve the risk of type 2 diabetes and control the blood sugar level. It is high in fiber and magnesium – two important elements to regulate blood sugar levels.


Rich in Iron

Iron is the most important mineral of the body. It does various functions for the body. It helps in the growth and development of the body, support your immune system, and transport oxygen through your blood.

Without iron, your body cannot make red blood cells. Semolina is rich in iron and protects your body from any deficiency.


Good for digestion

The fiber present in Rava or Sooji regulates the digestive system well. It stimulates the growth of gut bacteria and improves bowel moments.


Side effects

People with a wheat allergy should avoid consuming Semolina to increase the allergy of hives, sneezing, or runny nose. Moreover, people with celiac acid should also avoid it as it may cause stomach pain or diarrhea.

Frequently Asked Questions

Are semolina and suji the same?

Yes, both are the same. Semolina is an English name, whereas Suji is the common Hindi name. Moreover, Rava is also the common name for the Sooji in India.

Is Semolina good for weight loss?

Yes, it contains a good source of protein and fiber that gives fullness and decreases hunger. So yes, Sooji is very good for those who want to lose weight.


Is Semolina flour gluten-free?

Semolina is a form of wheat flour, so it is not gluten-free.

Is Semolina healthy and nutritious?

Yes, it contains a good source of nutrients like fiber, folate, potassium, and iron. Moreover, it’s a good source of protein. So, it’s healthy.