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Suji (rava) nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 134 kcal | 334 kcal |
| Protein | 4.6 g | 11.4 g |
| Carbohydrate (available) | 27.4 g | 68.4 g |
| Dietary fibre | 3.9 g | 9.7 g |
| Fat | 0.3 g | 0.7 g |
Serving: 40 g suji, one plate of upma, weighed raw as IFCT reports it. IFCT 2017 food code A022, "Wheat, semolina (Triticum aestivum)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on suji (rava)
Fibre-rich carb
Your measured grain or pulse: at least 8 g of fibre in every 100 g.
- 3.4 g of protein for every 100 kcal.
- One serving gives 4.6 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.9 g of fibre in a serving.
How suji (rava) fits a plan that loses fat and keeps muscle
IFCT 2017 lists wheat semolina at 334 kcal, 11.4 g of protein and 9.7 g of fibre per 100 g. That is a fair amount of fibre for a refined-looking grain, though the figure varies with how coarsely it is milled.
On a fat-loss plan, the oil and the portion matter more than the grain. Roast the rava dry, temper with a teaspoon of oil, and let vegetables make up half the pan. A plate of upma alone is light on protein, so pair it with curd, an egg or sprouts.
Suji (rava) in an Indian kitchen
Roast suji dry in the kadhai until it smells nutty, then cook upma with plenty of vegetables: peas, carrots, beans and onion can take up as much of the plate as the suji does. A spoon of oil for the tadka is enough; restaurant upma often uses far more. Suji idli and rava dosa ferment quickly and suit a busy morning. Mixing suji with besan or moong dal flour in a chilla batter adds protein. Suji halwa, made with ghee and sugar, is a dessert.
Pair it, or swap it
Upma with a bowl of curd, or rava idli with sambar, adds the protein suji lacks. Adding peas, carrots and beans to the upma doubles its volume for few extra calories.
Worth knowing
Sheera and halwa use the same suji with ghee and sugar, which changes the numbers completely. Ready-made upma mixes often carry more oil and salt.
Suji (rava) against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Suji (rava) | 334 kcal | 11.4 g | 9.7 g |
| Wheat atta | 320 kcal | 10.6 g | 11.4 g |
| Wheat vermicelli | 333 kcal | 9.7 g | 9.3 g |
| Poha (rice flakes) | 354 kcal | 7.4 g | 3.5 g |