Suji
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A quick and nutritious savory pancake made with semolina, eggs, and mixed vegetables. This protein-packed Indian breakfast is perfect for busy mornings and comes together in under 30 minutes.
A wonderfully moist and tender Indian tea-time cake made with semolina (suji) and eggs. This simple, one-bowl recipe yields a delightful cake with a beautiful golden crust and a soft, melt-in-your-mouth crumb, perfect with a cup of chai.
A traditional Punjabi sweet flatbread made from semolina, ghee, and sugar, slow-cooked to a perfect golden-brown. It's crumbly, rich, and aromatic with cardamom, perfect for festivals or a special treat.
A classic North Indian sweet made with roasted semolina, ghee, sugar, and nuts. This rich, fragrant pudding comes together in minutes and is perfect for celebrations or a comforting dessert.
Yes, suji is a healthy source of energy and essential nutrients like B vitamins, iron, and magnesium. It is higher in protein and fiber than refined flour, which supports muscle health and digestion. However, it is calorie-dense, so it should be consumed in moderation as part of a balanced diet.
Suji can be beneficial for weight loss because its high protein and fiber content help increase satiety, keeping you full for longer. However, it contains 360 calories and 72.8g of carbs per 100g, so portion control is essential. For the best results, pair it with plenty of fiber-rich vegetables.
No, suji is not gluten-free. It is made from durum wheat, which is a high-gluten grain. People with celiac disease or non-celiac gluten sensitivity should avoid suji and use alternatives like rice flour, almond flour, or cornmeal.
No, suji is not suitable for a ketogenic diet. It is very high in carbohydrates, providing about 72.8g per 100g serving. Keto diets typically require keeping total daily carb intake under 50g, which a single serving of suji would likely exceed.
Suji and rava are different names for the same ingredient: semolina. 'Suji' is the term more commonly used in Northern India, while 'rava' is used in Southern India. Both refer to the granulated particles of durum wheat used in dishes like upma and halwa.
Suji is highly versatile and used for both sweet and savory dishes. It can be boiled with water or milk to make porridge (upma or halwa), used to make instant batters for idlis and dosas, or used as a crispy coating for fried foods. It is often dry-roasted before use to enhance its nutty flavor.
Suji is a versatile ingredient found in cuisines around the world. With 360 calories per 100g and 12.7 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Yes, suji itself is a 100% vegan, plant-based ingredient derived from wheat. However, many traditional recipes using suji, such as sheera or upma, often call for ghee (clarified butter) or milk, so these must be substituted with plant-based oils or milks to keep the final dish vegan.
Suji should be stored in an airtight container in a cool, dry place. To significantly extend its shelf life and prevent insect infestations (weevils), it is highly recommended to dry-roast the suji on low heat until it is slightly warm before storing it.
When stored in an airtight container in a cool, dry pantry, suji typically lasts for 3 to 6 months. If you roast it before storage or keep it in the refrigerator, it can stay fresh for up to a year. Discard it if you notice a sour smell or small insects.
Diabetics can eat suji in moderation, but they should be cautious as it has a medium glycemic index. To prevent blood sugar spikes, it is best to use coarse suji rather than fine varieties and cook it with a high ratio of fiber-rich vegetables and healthy fats.
