Suji (Rava / Semolina) — 40 g dry (makes 1 bowl upma)
Illustrative image (AI-generated)

Suji (Rava / Semolina)

सूजी · బొంబాయి రవ్వ

Also called: sooji, rava, rawa, bombay rava, semolina, upma rava

Coarsely ground refined wheat, the base of upma, rava idli, rava dosa, halwa and kesari. Being refined, it has little fiber and a medium GI; how high your sugar goes depends mostly on what you cook with it.

66
GI · Medium GI
0Low (55)Med (69)110+
66
Glycemic Index
Estimated
19
Glycemic Load
40g
Serving Size
144
Calories
Per serving: 40 g dry (makes 1 bowl upma)

Calories & Nutrition: Suji (Rava / Semolina) (40 g dry (makes 1 bowl upma))

29g
Carbs
0.3g
Sugars
1.6g
Fiber
5g
Protein
0.4g
Fat

Sugars shown are total sugars (naturally occurring + added) per serving and are approximate. For fruits and dairy this is mostly natural sugar; for sweets and many cooked dishes it reflects added sugar or jaggery.

Grains & RiceSouth IndianNorth IndianMaharashtrianvegan

Tips to Manage Blood Sugar

Make savoury dishes with plenty of vegetables and a handful of peanuts or roasted chana dal. Swap half the suji for daliya or oats, and avoid suji halwa and kesari, which add sugar and ghee.

Suji (Rava / Semolina) and blood sugar: common questions

Answers per serving (40 g dry (makes 1 bowl upma)).

In English

What is the glycemic index of Suji (Rava / Semolina)?

Suji (Rava / Semolina) has a glycemic index of 66, which is classified as Medium GI.

Does Suji (Rava / Semolina) increase blood sugar?

Suji (Rava / Semolina) has a medium glycemic index (66), so it raises blood sugar moderately. It is best eaten in small portions, paired with protein or fiber, if you are watching your blood sugar.

Is Suji (Rava / Semolina) good for sugar patients (diabetics)?

Suji (Rava / Semolina) has a medium GI (66). People with diabetes can include it in moderation, ideally paired with protein or fiber to slow the glucose rise.

What is the glycemic load of Suji (Rava / Semolina)?

Suji (Rava / Semolina) has a glycemic load of 19 per serving (40 g dry (makes 1 bowl upma)).

Hindi mein

Suji ka sugar (GI) kitna hota hai?

Suji ka glycemic index (GI) 66 hai, jo madhyam (medium) mana jata hai. Ek serving (40 g dry (makes 1 bowl upma)) ka glycemic load (GL) 19 hai, aur isme lagbhag 0.3g sugar aur 29g carbohydrate hota hai.

Kya suji khane se sugar badhti hai?

Haan, thoda. Suji ka GI 66 hai, isliye yeh blood sugar ko madhyam gati se badhata hai. Chhoti portion lein aur dal, sabzi ya dahi ke saath khayein.

Kya sugar ke mareez suji kha sakte hain?

Haan, lekin thodi matra mein. Suji ko protein ya fiber wale khane ke saath khayein taaki sugar dheere badhe.

Suji mein kitni calorie hoti hai?

Ek serving (40 g dry (makes 1 bowl upma)) suji mein lagbhag 144 calorie hoti hain, saath mein 29g carbohydrate, 5g protein aur 1.6g fiber.

GI Source: Estimated from published research (semolina) · How we source GI data

Lower-GI Alternatives

Try these instead for better blood sugar control

Upma — 1 medium bowlGI 66· Medium

Upma

उपमा · ఉప్మా

Savory semolina (rava) porridge with vegetables. Quick South Indian breakfast, but semolina has a relatively high GI.

South IndianTamilAndhra+2
GL 15190 kcal1 medium bowl
Daliya (Broken Wheat) — 1 medium bowl (cooked)GI 48· Low

Daliya (Broken Wheat)

दलिया · గోధుమ రవ్వ

Cracked wheat porridge, a traditional North Indian breakfast. High fiber content makes it a better choice than refined wheat products.

North IndianPunjabiRajasthani
GL 12140 kcal1 medium bowl (cooked)
Oats — 1 cup (cooked from 40g dry)GI 55· Low

Oats

ओट्स · ఓట్స్

Rolled oats widely adopted in Indian breakfasts. Rich in beta-glucan fiber which helps regulate blood sugar.

North IndianSouth Indian
GL 13150 kcal1 cup (cooked from 40g dry)