Suji (Semolina) calories
per katori, not per 100 g
The short answer
One katori, weighed
267kcal 1 katori raw — taken as 80 g — has about 267 calories, with 9.1 g protein, 54.7 g carbohydrate and 0.6 g fat. Two come to 534 kcal, three to 802 kcal.
Per 100 g, suji (semolina) carries 334 kcal and 11.4 g protein.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori raw entered at 80 g·REVIEWED JUL 2026
Serving assumed: 1 katori raw ≈ 80 g — raw semolina — IFCT A022. Change the portion and every number below changes with it.
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori raw entered at 80 g·REVIEWED JUL 2026
From a table row to one katori
- Read the per-100 g row for suji (semolina) out of the Indian Food Composition Tables 2017 — analysed on Indian samples, so Indian wheat and Indian milk are not swapped for American ones. It gives 334 kcal and 11.4 g protein per 100 g.
- Weigh what is actually served. This site enters 1 katori raw at 80 g (raw semolina — IFCT A022). That weight is the number other calorie sites decline to state, and it is where their answers stop being answers.
- Multiply, linearly, and print the working: 334 × 80 ÷ 100 = 267 kcal per katori. Nothing is rounded up, adjusted or smoothed — two katori are exactly twice one.
- Reconcile the energy against its own macronutrients with Atwater factors on every build. A row more than 15% away from 4P + 4C + 9F (20% above 6 g of fibre) stops the build rather than shipping.
per katori = per 100 g × serving grams ÷ 100 Suji (Semolina) = 334 kcal × 80 g ÷ 100 = 267 kcal energy check = 4P + 4C + 9F ±15% (±20% if fibre ≥ 6 g)
Suji (Semolina), entered by the portion
The kitchen ledger: one katori at 80 g, then two, then three. Every row is the row above multiplied — nothing is rounded up or quietly adjusted.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 80 g | 267 kcal | 9.1 g | 54.7 g | 0.6 g | 7.8 g |
| 2 katori | 160 g | 534 kcal | 18.2 g | 109.4 g | 1.1 g | 15.5 g |
| 3 katori | 240 g | 802 kcal | 27.4 g | 164.2 g | 1.7 g | 23.3 g |
SOURCE·ICMR–NIN dietary guidance for Indians + weighed portions·1 katori raw entered at 80 g·REVIEWED JUL 2026
Kept in kilocalories — the "calories" printed on a packet. Carbohydrate is available carbohydrate. Fibre is entered on its own line and is counted in neither the carbohydrate column nor the energy figure.
The 100 g column, kept for the record
Because every other site quotes it, and because you should be able to check our arithmetic against theirs.
| Nutrient | Per 100 g | Per 1 katori raw (80 g) |
|---|---|---|
| Energy | 334 kcal | 267 kcal |
| Protein | 11.4 g | 9.1 g |
| Carbohydrate (available) | 68.4 g | 54.7 g |
| Fat | 0.7 g | 0.6 g |
| Dietary fibre | 9.7 g | 7.8 g |
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
What it takes to burn off 1 katori raw of suji (semolina)
Minutes of activity for a 70 kg adult to spend 267 kcal, using MET values from the 2024 Adult Compendium of Physical Activities. This is a scale check, not a licence — appetite rises with activity and the two do not cancel neatly.
SOURCE·2024 Adult Compendium of Physical Activities·MET × 3.5 × 70 kg ÷ 200·REVIEWED JUL 2026
Calculated as MET × 3.5 × 70 kg ÷ 200 kcal per minute. Full working on the method page, and the whole activity dataset at BurnLab.
Where suji (semolina) sits in an Indian plate
Among the 20 basics, nuts & fruit entries on this site, suji (semolina) ranks 7th for protein (11.4 g per 100 g) and 11th for energy density (334 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies 14% of its energy — respectable, but a plate built only on this will run short. Dal, curd, paneer or eggs close the gap cheaply. Fibre is genuinely high at 9.7 g per 100 g.
A realistic day matters more than any single dish. If you are building a meal, the thali builder adds several foods and their real servings together in one total.
Questions
How many calories are in 1 katori raw?
About 267 kcal for 1 katori raw, taken as 80 g (raw semolina — IFCT A022). Two come to roughly 534 kcal and three to 802 kcal. Per 100 g, suji (semolina) carries 334 kcal.
How much protein is in suji (semolina)?
11.4 g per 100 g, which works out to 9.1 g in 1 katori raw. That is 14% of the energy in this food, and ranks 7th of 20 in the basics, nuts & fruit group on this site.
Is suji (semolina) good for weight loss?
At 334 kcal per 100 g it is energy-dense, so the portion decides everything. Protein is moderate, so pair it with dal, curd or a non-veg side to stay full. No single food makes or breaks a diet; the total for the day does.
Why does this differ from other calorie sites?
Two reasons. First, most sites publish a per-100 g figure from a US database and leave you to guess what a roti or a katori weighs; this page states the serving weight up front. Second, home-cooked Indian food varies enormously with oil and ghee — the figures here assume raw semolina — ifct a022. A restaurant version can be 30 to 60% higher.
Similar foods
Four more from basics, nuts & fruit, and three from elsewhere with a similar energy density.
Where this number comes from
Verified against the source table. Carbohydrate on this row was corrected in July 2026: it previously shipped a fibre-inclusive figure in a column labelled available.
സ്രോതസ്സ് വരി: IFCT 2017 A022, Wheat, semolina. Shipped 74 g of carbohydrate on 2.0 g of fibre until July 2026, which are the older ICMR-NIN figures where carbohydrate is calculated by difference against CRUDE fibre and therefore keeps most of the dietary fibre inside it. IFCT A022 gives 68.43 g of available carbohydrate on 9.72 g of dietary fibre. The fibre column was the tell: 7.7 g of fibre was missing, and about 5.6 g of it was sitting in the carbohydrate column.
Every food on this site carries this label. What each one means, and how many foods sit behind each, is set out on the method page.
Nutrient values are averages for the stated preparation, based on the Indian Food Composition Tables 2017 (ICMR–NIN) and standard recipe analysis. Energy is reconciled against the macronutrients with Atwater factors on every build. General information only — not medical or nutrition advice. Home-cooked Indian food varies enormously with oil, ghee and portion size; every value here is an average for a stated serving, with the assumption shown.
SOURCE·IFCT 2017 + published recipe weights·REVIEWED JUL 2026
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