Grains · Nutrition Facts
Sooji Nutrition Facts
Sooji, also known as semolina, is a fine, powdery wheat flour used in various Indian and Middle Eastern dishes. It is high in protein and fiber, making it a nutritious choice for baking and cooking.
Pass it along
Share these facts
Send Sooji nutrition information to someone who might find it useful.
374kcal
Calories
12.4g
Protein
71.3g
Carbs
2.9g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 cup cooked sooji, 135g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 374kcal | 504.9kcal |
| Protein | 12.4g | 16.7g |
| Total Carbohydrates | 71.3g | 96.3g |
| Dietary Fiber | 2.8g | 3.8g |
| Sugars | 0.8g | 1.1g |
| Total Fat | 2.9g | 3.9g |
| Saturated Fat | 0.5g | 0.7g |
| Sodium | 13mg | 17.6mg |
| Water | 6.2g | 8.4g |
Adjust the serving size
Estimate nutrients in a portion of Sooji. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 cup cooked sooji (135 g). Enter 1–5000 g.
- Calories
- 504.9 kcal
- Protein
- 16.74 g
- Carbohydrates
- 96.26 g
- Fiber
- 3.78 g
- Sugars
- 1.08 g
- Fat
- 3.92 g
- Sodium
- 17.55 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
1% Daily Value
16% Daily Value
5% Daily Value
23% Daily Value
7% Daily Value
Serving ideas
- Use it to make creamy porridge or kheer (Indian dessert).
- Mix it with milk and add your favorite toppings for a nutritious breakfast.
- Add it to your baking recipes for a boost of protein and fiber.
Storage
Storage tip: Store sooji in an airtight container in a cool, dry place to maintain its freshness and prevent spoilage.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
Found an issue? Submit details using the correction form below or read our corrections policy.
Frequently asked questions
Is sooji gluten-free?
Can sooji be used as a thickener?
Is sooji suitable for people with diabetes?
More grains nutrition facts
Hulled Barley
Hulled barley is a nutritious grain with a nutty flavor and chewy texture. It is high in fiber and low in fat, making it a healthy choice for those looking to improve their diet.
Farfalle
Farfalle, or butterfly pasta, is a type of pasta shaped like butterflies. It is high in carbohydrates and a good source of fiber.
Raos Pasta
Raos Pasta is a type of pasta made from durum wheat semolina, known for its high protein content and rich, slightly nutty flavor.
Barilla Whole Grain Pasta
Barilla whole grain pasta is a nutritious choice for those looking to increase their fiber intake. It is made from a blend of durum wheat and whole grains, providing a healthier alternative to traditional pasta.
Foods with similar micronutrients
Oyster Mushrooms
Oyster mushrooms are a delicate variety of mushroom known for their meaty texture and umami flavor, making them a popular choice in vegetarian and vegan diets.
Button Mushrooms
Button mushrooms are a common variety of cultivated mushrooms, known for their mild flavor and firm texture. They are rich in antioxidants and provide a good source of dietary fiber.
White Mushrooms
White mushrooms are a versatile and nutritious addition to any meal, offering a mild flavor and a rich texture. They are low in calories and high in beneficial nutrients.
Explore nearby foods
Sole
Sole is a type of flatfish known for its mild flavor and tender texture. It is notable for its high protein content and low fat, making it a nutritious choice for health-conscious eaters.
Solid White Tuna
Solid white tuna is a lean, high-protein fish that is low in fat and calories, making it a nutritious choice for those looking to maintain a healthy diet.
Soppressata
Soppressata is a type of Italian salami made from pork, seasoned with garlic, red pepper, and herbs. Its unique blend of spices and low carbohydrate content make it notable for its distinct flavor and nutritional profile.
Sorghum
Sorghum is a versatile grain with a sweet, nutty flavor. It is high in fiber and contains essential minerals like magnesium and phosphorus.
Often used together
Avocado
Avocado, also known as alligator pear, is a nutrient-dense fruit rich in healthy fats and fiber. It's notable for its creamy texture and high content of monounsaturated fats.
Cherimoya
Cherimoya, also known as custard apple, is a tropical fruit with a creamy texture and sweet, tropical flavor. It is notable for its high fiber content and low glycemic index.
Custard Apple
Custard apple, also known as sugar apple, is a sweet and juicy fruit with a soft, custard-like texture. It is rich in vitamins and minerals, making it a nutritious addition to your diet.
Help us keep this accurate
Spotted something off?
Tell us what may need correcting on the Sooji page. The site owner may assess reports against available evidence; reports are not professional nutrition reviews.
Looking for another food?
Browse all foods