Suji Calories & Nutrition (सूजी)

Suji has 334 calories per 100g (334 kcal per 100 g)

Breakfast Health Rating: 7/10 Best time: Breakfast
334 kcal

Suji Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Suji broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 167 kcal 5.7 g 34.2 g 0.4 g
100 g standard 100 g 334 kcal 11.4 g 68.4 g 0.7 g
200 g 200 g 668 kcal 22.8 g 136.8 g 1.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Suji to your thali See the total calories of your whole meal.
Nutrition Facts — Suji (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 334 kcal 334 kcal 17%
Protein 11.4 g 11.4 g 23%
Carbohydrates 68.4 g 68.4 g 23%
Fat 0.7 g 0.7 g 1%
Fiber 9.7 g 9.7 g 39%
Sugar 1.6 g 1.6 g 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 11.4 g · 14%
Carbs 68.4 g · 84%
Fat 0.7 g · 2%
Burn it off

Minutes of activity to burn 334 kcal (70 kg adult):

Brisk walking 72 min
Cycling 48 min
Running 36 min
Yoga 95 min

Is Suji good for weight loss?

Yes, in controlled portions

Suji carries roughly 334 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 11.4 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 9.7 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Suji good for muscle gain?

Useful as a supporting food

Suji provides about 11.4 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 3.4 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Suji

Watch the portion and the amount of oil used. Pair with a protein source and vegetables for a balanced meal.

About Suji

Wheat semolina used for upma, halwa, rava idli and dosa.

Frequently asked questions about Suji

100 g of suji contains approximately 334 calories, along with 11.4 g protein, 68.4 g carbohydrates and 0.7 g fat.

100 gram suji (100 g) mein lagbhag 334 calorie aur 11.4 g protein hota hai. Isme 68.4 g carbs aur 0.7 g fat bhi hota hai.

100 ग्राम सूजी (100 ग्राम) में लगभग 334 कैलोरी और 11.4 ग्राम प्रोटीन होता है। इसमें 68.4 ग्राम कार्बोहाइड्रेट और 0.7 ग्राम फैट भी होता है।

100 g of Suji contains about 334 calories, 11.4 g protein, 68.4 g carbs and 0.7 g fat.

Yes, in controlled portions. Suji carries roughly 334 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 11.4 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 9.7 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Suji contains about 11.4 g of protein per 100 g, which is considered moderate for Indian foods.

Suji provides roughly 68.4 g of carbohydrates and 1.6 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Suji is best eaten at breakfast.

For a 70 kg adult, burning the roughly 334 calories in 100 g of suji takes brisk walking for about 72 minutes, or cycling for about 48 minutes, or running for about 36 minutes, or yoga for about 95 minutes.

Compare Suji with other foods

Suji vs Upma Suji vs Poha Suji vs Moong Dal Cheela Suji vs Vegetable Upma Suji vs Besan Chilla

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155 kcal

Poha

180 kcal

Moong Dal Cheela

145 kcal

Vegetable Upma

220 kcal

Besan Chilla

109 kcal

Bread Upma

194 kcal

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.