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Best Semolina Benefits & How to Use Semolina Flour?

Coarsely-ground semolina and semolina flour are widely used to make different types of desserts, snacks, and main course dishes such as upma, halwa, dosa, pasta, etc. Commonly known as suji or rava, it is often preferred by those looking for healthier food options. Another quality of semolina is that it can easily be used to make plenty of quick recipes, which is a blessing for busy people who love home-cooked meals.

So, what exactly is semolina? Is it the same as maida made out of common wheat? This blog will clear up all your queries surrounding semolina. Continue reading to discover the truth about semolina’s health benefits and how you can use it in your kitchen.

What is Semolina?

If you have ever consumed authentic pasta or macaroni, you might have consumed semolina. Semolina is made with a hard variety of wheat known as durum wheat. Durum wheat is different from common wheat, which is used to make whole flour for chapatis and refined flour for bread or naan.

Like any other wheat, durum wheat contains bran (outermost covering or husk), germ (fine brown skin), and endosperm (interior starchy white content). Semolina is made by grinding durum wheat into coarse granules containing only wheat germ and endosperm. Some varieties of semolina may also contain fine bran content to increase its fibre and nutritional value. 

8 Semolina Benefits That You Need To Know

It is clear that semolina is different from regular wheat flour or refined white flour. Now, it is time to explore the health benefits of semolina, as discussed below:

1. Rich In Vitamins & Minerals

The germ of durum wheat contains vitamin B such as folate and thiamine, that help reduce oxidative stress in the nervous system. Vitamin B also helps with the metabolism of fats and proteins. It is also rich in phosphorus, iron, zinc, and calcium. These nutrients are good for skin health, hence, eating suji benefits for skin too.

2. Boosts Digestive Health

Durum wheat semolina is richer in fibre as compared to refined flour, providing substrate for the gut-beneficial bacteria in the colon. Consuming semolina can also help improve stool consistency by adding bulk which is beneficial for watery stools.

3. High In Protein

Semolina contains good amounts of protein, making it a versatile food for your muscles. Due to its high fibre and protein content, semolina also provides a feeling of satiety and keeps you feeling full for a long period of time. This is especially beneficial for those trying to limit their food intake and lose weight.

4. Helps Manage Blood Sugar

The glycemic index of semolina is 66, making it a moderate GI food. People with diabetes can consume dishes made with semolina as it gradually releases sugar, which is crucial for diabetes management. 

5. Improves Heart Health

Due to its high fibre content, semolina can be helpful in reducing the risk of cardiovascular conditions. It further helps lower blood pressure, minimising your chances of developing hypertension. 

Scroll to the next section to find out the semolina nutritional value per 100g.

Nutritional Value of Semolina Flour

Semolina can be further ground to make finer flour. By keeping the flour unrefined, i.e., without removing the germ, it can keep suji nutritional value intact. Hence, the unenriched suji nutritional value per 100g is as follows:

  • Energy – 360 kcal
  • Protein – 12 g
  • Calcium  – 17 mg
  • Fat – 1.05 g
  • fibre – 3.9 g
  • Iron – 1.23 mg
  • Zinc – 1.05 mg
  • Sodium – 1 mg
  • Magnesium – 47 mg
  • Phosphorus – 136 mg

2 Quick Recipes With Coarse Semolina Flour

Here are some mouth-watering dishes that you can make with semolina.

1. Semolina Cheela


  • 1 cup semolina
  • 1/2 cup yoghurt
  • 1/2 cup water
  • 1 finely chopped onion
  • 1 finely chopped tomato
  • 1 chopped green chili
  • Salt to taste
  • Oil for cooking


1. Mix semolina, yogurt, and water in a bowl.

2. Add onion, tomato, green chili, and salt.

3. Heat a non-stick pan and grease it with oil.

4. Pour a ladle of batter and spread into a thin circle.

5. Cook until golden brown on both sides.

6. Serve hot with chutney.

2. Semolina Upma


  • 1 cup semolina
  • 2 cups water
  • 1 chopped onion
  • 1 chopped green chili
  • 1 tsp mustard seeds
  • 1 tsp urad dal (optional)
  • Curry leaves
  • Salt to taste
  • 2 tbsp oil


  1. Dry roast semolina until lightly golden.
  2. Heat oil in a pan, add mustard seeds, urad dal, and curry leaves.
  3. Add onion and green chili, sauté until onions are translucent.
  4. Add water and salt, bring to a boil.
  5. Slowly add roasted semolina, stirring continuously.
  6. Cook until water is absorbed and upma is fluffy.
  7. Serve hot.


Semolina is a good source of essential nutrients, such as protein, healthy fats, minerals, and vitamins. Semolina is rich in fibre, making it an ideal food option for people with diabetes, cardiovascular conditions, or those trying to lose weight. You can get these health benefits of semolina flour by using it to make dishes like halwa, upma, or cheela. So, which suji recipe are you craving?

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