Is Suji or Semolina Good for Weight Loss?Does it Really Work?

Suji, also called semolina, is a staple ingredient that can be turned into several delicacies in minutes. But is suji or semolina good for weight loss? Let us find out!

Who among us doesn’t like a hot bowl of mouth-watering suji halwa or rava upma? Call it suji, rava, or semolina, this staple ingredient is delicious in every iteration. However, can weight-watchers indulge in these comfort foods? Is suji or semolina good for weight loss? Read on to find out.


Nutritional Profile of Suji or Semolina

Semolina is called suji or rava in India. It is a coarse flour made from durum, a hard type of wheat. It is a rich source of protein, fiber, and B-complex vitamins. Suji or semolina has a relatively high carbohydrate content and thus is classified as a medium glycemic index (GI) food.


NoteSemolina or suji should not be confused with Bombay rava. Suji is made from wheat, whereas Bombay rava is made of maida or refined flour.


Let’s take a look at the nutrition information for 100 g of coarse and semi-coarse semolina according to the United States Department of Agriculture.


Energy357 kcal
Carbohydrate73.8 g
Protein11.7 g
Total lipid (fat)1.6 g
Dietary Fibre3.2 g
Iron1.55 mg
Potassium174 mg


What are the Benefits of Semolina for Weight Loss?

Suji or semolina can contribute to weight loss in the following ways:


It has a medium glycemic index (GI) score

Semolina has a medium glycemic index (GI) score of 66, which means that it won’t cause a drastic spike in your blood sugar levels, unlike refined flour or rice flour.


Semolina also keeps your blood sugar levels stable for a long time after consumption, which lowers the insulin levels in your body. Low insulin and blood sugar levels induce your body to burn fat for energy, leading to weight loss.


Stable blood sugar levels also prevent food cravings and hunger pangs, so having foods like semolina can help you cut down on snacking or overeating.


It keeps you full for longer

Semolina has high amounts of protein and fibre, which slow down digestion and keep you feeling satiated for a longer period of time. This lowers your calorie intake by reducing the amount of food you consume.


How Much Suji or Semolina Can You Eat for Weight Loss?

You can consume about 100 g of semolina or rava in a day. This amounts to around 360 kcal, which is 18% of your recommended daily calorie intake.

Though semolina or rava is good for weight loss, it is important to remember that it has a high carbohydrate content which can cause weight gain if consumed in excess.


What is the Best Time to Eat Suji or Semolina to Lose Weight?

Dishes made with suji or semolina can be consumed at any time of the day. However, since suji or rava is a popular ingredient for making breakfast items such as dosa and upma, you can have it in the morning for breakfast. 


Also, semolina is high in protein and fiber, and both these components slow down digestion and increase feelings of fullness between meals. Thus, semolina is better consumed for breakfast or as an evening snack.


How to Eat Suji or Semolina for Weight Loss?

Brown rice is healthy but like all healthy things, you may feel like it is bland and boring. Here are a few ways you can enjoy brown rice.

  1. For weight loss, boil or steam brown rice instead of frying or cooking it in oil or fat.
  2. Pair brown rice with high-fiber vegetables such as carrots, broccoli, spinach etc., or lean protein sources such as chicken or turkey. This will ensure that you stay full for longer after eating rice, and do not overeat or snack unnecessarily. 
  3. Use brown rice in your sushi rolls to increase the fiber content of your food.
  4. Replace white pasta with brown rice pasta.
  5. Use brown rice to make idli or dosa batter.
  6. When making rice puddings, use brown rice instead of white rice. 


This versatile ingredient can be turned into several delicious and healthy dishes like:


Masala Suji Idli

Suji idlis are an ideal breakfast as they are steamed and prepared with very little oil or ghee. They can be prepared using a batter of suji and curd, with the addition of masala, cashew nuts, and vegetables such as carrots and onions.


Suji Utthapam

Suji utthapam is an Indian pancake made of a batter containing suji, curd, and vegetables of your choice such as onions, carrots, tomatoes, and chilies.


Suji Dhokla

Suji dhokla is a steamed savory snack made of a mixture of suji and curd. It is made with very little fat and is fermented, thus making it an ideal snack item for weight loss. 


Suji Upma

Suji or semolina upma is an evergreen breakfast dish that is popular in South India. This dish has minimal fat content, and you can boost its nutritional value by adding loads of veggies during the preparation.


Check out this low-calorie upma recipe for weight loss that can be had for both breakfast and dinner.


Dish Name: Semolina/ Suji Upma
  • ½ cup suji or semolina
  • 2 tsp oil
  • ½ tsp black mustard seed
  • 1 tsp black gram
  • 1 tsp bengal gram
  • Few curry leaves
  • 1 chopped green chilli 
  • ½ inch finely chopped ginger 
  • 1 small finely chopped onion
  • 1 small cubed potato
  • ½ cup broccoli florets
  • 1 medium chopped tomato
  • Salt to taste
  • 1 tsp lemon juice
  • ½ tsp coriander leaves 
  • ½ Water
Method of Preparation:
  1. Dry roast semolina with little oil and keep it aside.
  2. Add 2 tsp oil and add mustard, black, and Bengal gram. 
  3. Allow mustard to crack, then add green chilies, onion, ginger, and other vegetables.
  4. Add salt to taste.
  5. Saute until onions turn translucent and the veggies are half-cooked.
  6. Add water and allow it to boil.
  7. Add semolina and stir till it forms a pulpy consistency. 
  8. Now cover the lid and let it cook. 
  9. Add lemon juice and chopped coriander leaves before serving.

What are the Risks of Overconsumption of Semolina or Suji?

If you are allergic to gluten or have Celiac disease, it is advised to completely avoid the intake of semolina since this could result in side effects like:

  • Constipation
  • Stomach ache
  • Bloating


What are the Other Health Benefits of Semolina or Suji?

Semolina/rava/suji is healthy for weight loss. Apart from being helpful in managing your weight, semolina or suji also has other health benefits:

  • Semolina is rich in nutrients like dietary fibre, folate, and magnesium. These components protect your heart and may reduce the risk of heart disease.
  • Semolina is a good source of iron, which is required for transporting oxygen throughout your body. Without adequate iron, your body cannot produce enough red blood cells and you may develop iron deficiency anemia. The intake of semolina can help prevent anemia.
  • The dietary fiber in semolina supports the growth of gut-friendly bacteria, which improves digestion, immune health, and metabolism.
  • The fiber in semolina also promotes bowel movement and may help treat constipation.



Suji or semolina is rich in fiber and can help with weight loss as part of a balanced diet. 

Don’t Have Time To Read?

  • Suji, rava, or semolina is a coarse flour made from durum wheat, a hard type of wheat. It is a rich source of nutrients like dietary fiber, protein, folate, and magnesium, and has a medium glycemic index score.
  • The fiber and protein present in suji can help keep you satiated for a longer time, which prevents snacking or overeating and thus helps reduce your calorie intake.
  • You can consume up to 100 g of semolina or rava in a day. But, as it keeps you full for longer, it is ideal to have semolina during breakfast and as a snack in the evening.
  • You can have semolina in the form of masala suji idli, suji uttapam, suji dhokla, suji upma, etc.
  • Overconsumption may cause digestive issues like constipation, stomach ache, and bloating.
  • People with Celiac disease and non-celiac gluten sensitivity should avoid gluten-containing foods like semolina, as they can result in digestive issues.
  • Use the Phable Care App to consult India’s leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable. 

Friendly Asked Questions

Can we eat upma at night for weight loss?

Traditionally upma is a breakfast dish in India, however, it can be had at any time of the day, including at night. It is an excellent source of vitamins and minerals with a high amount of fibre, which keeps you satiated for longer and prevents overeating. Hence, upma can be had at night for weight loss.

Is suji pasta good for weight loss?

Yes, suji pasta is good for weight loss. It is packed with nutrients and fibre, which helps keep you satiated for longer and prevents overeating when compared to traditional pasta that is made with refined flour or maida. Thus, suji pasta can help in weight loss.

Is suji chilla good for weight loss?

Yes, suji chilla is good for weight loss. It is made with semolina and water or curd, and you can also add coconut, mint, coriander leaves, onions or any other veggies and herbs of your choice. As suji is rich in fibre, dishes made with it can help promote satiety and curb hunger.

Is suji better than atta?

Suji is made from rough, coarsely ground wheat, and hence, is healthier than finely ground wheat preparations like atta. This is because coarser preparations or flours retain more fibre than finely ground or smooth flours.

Is suji or semolina good for weight loss?

Yes, suji, rava or semolina is good for weight loss.  It has a moderate glycaemic index score, which means it does not cause a sudden spike in blood sugar levels. It stabilises your blood sugar levels and prevents sugar cravings, Thus helping you control your calorie intake. Also, the high protein and fibre in semolina keeps you full for longer and prevents overeating, which can contribute to weight loss.