Suji (Semolina) calories
per katori, not per 100 g
280 kcal 1 katori raw — taken as 80 g — has about 280 calories, with 8.4 g protein, 59.2 g carbohydrate and 0.8 g fat. Two come to 560 kcal, three to 840 kcal.
Per 100 g, suji (semolina) carries 350 kcal and 10.5 g protein.
Serving assumed: 1 katori raw ≈ 80 g — raw semolina. Change the portion and every number below changes with it.
Suji (Semolina) calories by portion
The whole point of this site: an Indian portion, not a laboratory 100 g. Everything below scales linearly from the 80 g serving.
| Portion | Grams | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 1 katori | 80 g | 280 kcal | 8.4 g | 59.2 g | 0.8 g | 1.6 g |
| 2 katori | 160 g | 560 kcal | 16.8 g | 118.4 g | 1.6 g | 3.2 g |
| 3 katori | 240 g | 840 kcal | 25.2 g | 177.6 g | 2.4 g | 4.8 g |
Figures in kilocalories — the "calories" on a food label. Carbohydrate is available carbohydrate; fibre is listed separately and is included in neither the carbohydrate column nor the energy figure.
Full nutrition per 100 g
| Nutrient | Per 100 g | Per 1 katori raw (80 g) |
|---|---|---|
| Energy | 350 kcal | 280 kcal |
| Protein | 10.5 g | 8.4 g |
| Carbohydrate (available) | 74.0 g | 59.2 g |
| Fat | 1.0 g | 0.8 g |
| Dietary fibre | 2.0 g | 1.6 g |
What it takes to burn off 1 katori raw of suji (semolina)
Minutes of activity for a 70 kg adult to spend 280 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.
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 8th for protein (10.5 g per 100 g) and 10th for energy density (350 kcal per 100 g). The protein leader in the group is peanuts at 25.0 g.
Protein supplies 12% 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 moderate at 2.0 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 280 kcal for 1 katori raw, taken as 80 g (raw semolina). Two come to roughly 560 kcal and three to 840 kcal. Per 100 g, suji (semolina) carries 350 kcal.
How much protein is in suji (semolina)?
10.5 g per 100 g, which works out to 8.4 g in 1 katori raw. That is 12% of the energy in this food, and ranks 8th of 20 in the basics, nuts & fruit group on this site.
Is suji (semolina) good for weight loss?
At 350 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. 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.
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.