What is the Nutritional Value of Sooji Per 100g?

June 16, 2023 | by Yashaswi Pathakamuri | Posted in FAQ's

Nutritional Value of Sooji

Sooji, also known as semolina or rava, is a type of coarse flour made from durum wheat. It is commonly used in Indian and other South Asian cuisines to make a variety of dishes. It is commonly used in various cuisines around the world, including pasta, porridge, desserts, and baked goods.

Since sooji is made from durum wheat, it contains gluten. This makes it unsuitable for those with gluten intolerance or celiac disease. However, there are gluten-free alternatives available, such as semolina made from gluten-free grains like corn or rice.

Semolina should be stored in an airtight container in a cool, dry place to maintain its quality and freshness. Proper storage helps prevent moisture absorption, which can lead to spoilage.

Nutritional Values

Semolina is a good source of carbohydrates and protein. It also contains dietary fiber, vitamins and minerals. However, it is important to note that the nutritional content of semolina can vary depending on the brand and the processing methods used.

Here is the approximate nutritional value of semolina per 100 grams:

  • Calories: 360
  • Carbohydrates: 72 g
    • Dietary fiber: 3 g
    • Sugars: 0.4 g
  • Protein: 12.7 g
  • Fat: 1 g
    • Saturated fat: 0.2 g
  • Minerals:
    • Calcium: 17 mg
    • Iron: 2.9 mg
    • Magnesium: 29 mg
    • Phosphorus: 136 mg
    • Potassium: 115 mg
    • Zinc: 1.2 mg
    • Sodium: 1 mg
  • Vitamins:
    • Vitamin B1 (Thiamine): 0.2 mg
    • Vitamin B2 (Riboflavin): 0.1 mg
    • Vitamin B3 (Niacin): 1.2 mg
    • Vitamin B6: 0.1 mg
    • Folate: 58 mcg

These values may vary slightly depending on the brand and processing methods. Sooji is a good source of carbohydrates and protein, providing energy and supporting muscle growth and repair. It also contains several essential minerals and vitamins, including iron, magnesium, phosphorus, and B vitamins.

It’s important to note that the nutritional composition of a dish made with semolina, such as upma or halwa, will differ depending on other ingredients added during preparation.

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