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Suji(Rava/semolina): benefits, nutritions and uses

Suji (Semolina): Nutrition, Benefits and its Uses

Suji, or semolina, is a coarse, purified wheat middlings of durum wheat mainly used in making pasta, couscous, and various sweet dishes. In recent years, suji has gained immense popularity not just for its versatile culinary uses but also for its numerous health benefits. Rich in protein, vitamins, and minerals, suji is considered a wholesome food that can be included in various diets. This blog delves into the benefits of suji, its nutritional value, and how it can be incorporated into your daily diet through various forms, including millet-based suji varieties.

Types of Millet Suji (Rava)

Millet suji, or rava, represents a healthier, gluten-free alternative to traditional wheat semolina. These are derived from different types of millets, each with unique health benefits:

  1. Foxtail Millet Rava: Known for its high iron and calcium content, it's excellent for blood circulation and bone health.
  2. Little Millet Rava: Packed with fiber, it aids in digestion and is excellent for weight management.
  3. Barnyard Millet Rava: Low in calories but high in dietary fiber and protein, it's suitable for maintaining optimal health.
  4. Kodo Millet Rava: Rich in antioxidants and has anti-diabetic properties, making it ideal for blood sugar control.

These millet-based rava types are excellent alternatives for those looking to diversify their diet or for anyone following a gluten-free diet.

Nutritional Value of Suji

Understanding the nutritional value of suji is crucial for incorporating it effectively into your diet. Here is a table representing the nutritional breakdown per 100 grams of semolina:




360 kcal


12.5 g


1 g


72.8 g

Dietary Fiber

3.9 g


17 mg


1.23 mg


47 mg


136 mg


186 mg


1 mg


1.05 mg

This nutritional makeup makes suji a highly beneficial food, particularly for those needing energy-rich food with a moderate protein and low fat content.

Properties of Suji

Suji has several distinctive properties that make it a preferred ingredient in many cuisines:

  1. High in Gluten: Suji has a high gluten content, making it ideal for making dough that needs to be elastic and firm, such as pasta or bread.
  2. Rich in Complex Carbohydrates: It provides sustained energy, making it an excellent option for breakfast or pre-workout meals.
  3. Low Glycemic Index: Although not as low as whole grains, it's lower than refined wheat flour, making it a better option for blood sugar management.
  4. Versatility: Suji can be used in various recipes, from savory dishes like upma and idli to sweet desserts like halwa and cakes.

Benefits of Suji

The suji benefits extend beyond just nutritional value; they include:

1. Weight Management: Suji is a rich source of dietary fiber, which helps in maintaining a feeling of fullness for a longer duration, thereby reducing overall calorie intake. This makes it an excellent choice for those trying to manage their weight or reduce overeating. The slow-release carbohydrates in suji also help in maintaining steady blood sugar levels, which is crucial for controlling appetite and reducing cravings.

2. Heart Health: Suji is beneficial for heart health as it is low in cholesterol and saturated fats, which are risk factors for heart disease. By incorporating suji into your diet, you can help reduce these risk factors. Additionally, the presence of magnesium and potassium in suji helps in regulating blood pressure, further supporting cardiovascular health.

3. Digestive Health: The high fiber content in suji aids in improving digestive health by facilitating regular bowel movements and preventing constipation. Fiber adds bulk to the stool, making it easier to pass and keeping the digestive tract clean and functional. Regular consumption of suji can therefore help in maintaining a healthy digestive system.

4. Energy Booster: Suji is packed with complex carbohydrates that provide a slow and steady release of energy, making it an excellent food choice for sustained energy throughout the day. Additionally, suji is a good source of iron, which is necessary for the production of hemoglobin in the blood. Hemoglobin carries oxygen to all parts of the body, thus improving energy levels and reducing feelings of fatigue.

5. Bone Health: Suji contains essential minerals such as phosphorus, magnesium, and zinc, which are vital for maintaining strong and healthy bones. Phosphorus and calcium work together to strengthen the bone matrix, while magnesium and zinc play crucial roles in bone mineralization and overall bone health. Including suji in your diet can contribute to better bone density and reduce the risk of osteoporosis.

Uses of Suji

Suji can be used in numerous ways in the kitchen due to its versatility:

  1. Breakfast Dishes: Make upma, pancakes, or porridge with suji for a nutritious start to your day.
  2. Main Courses: Use it to make pasta, couscous, or replace rice with suji in dishes like biryani for a different texture.
  3. Sweets and Desserts: Prepare suji halwa, cakes, or biscuits for a delightful treat.
  4. Healthy Snacks: Suji dhokla, idli, or dosas are excellent snack options.
  5. Gluten-Free Baking: Replace regular flour with millet-based suji for gluten-free recipes.


In conclusion, suji, with its vast health benefits and diverse culinary uses, is a fantastic ingredient to incorporate into your diet. Whether you opt for traditional wheat semolina or the healthier millet varieties, suji can help enhance your meals' nutritional profile while offering a delicious taste. By understanding the nutritional value, properties, and benefits of suji, you can make informed choices that contribute to a healthier, more balanced diet. Let's embrace the versatility of suji and make it a staple in our kitchens for its immense health benefits and culinary potential.