Rava Vs Suji: The Battle Of The Classic Indian Breakfast Options

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First things first! – Rava and Suji are essentially the same things. Rava is what people living in the southern region of India call while those in the northern region identify it as Suji/Sooji. Both products are made of wheat and are obtained by grinding the wheat into coarse flour. Atta and Maida are also obtained through the same process. However, it involves further intense grinding of the wheat until it turns into a fine powder-like substance. 

The grinding process can be done either by using a stone grinder or a modern roller milling. The resulting output is what we call Rava or Suji in India and Semolina in the international market. 

The main difference between the two items is that Rava granules are bigger and coarsely ground while Suji is fine and has smaller granules. And this is where the difference between Suji and Rava begins and ends. Whatever you are cooking, you can use either of the products without any issues. It all boils down to personal preferences and food habits. While the distinction between the two depends on the region, its key point always revolves around the product’s granulation and texture.

Uses of Rava/Suji

rava upma

Now that we know what Rava and Suji are; let us understand their uses, particularly in Indian kitchens. A staple in every Indian kitchen, these two items are used to prepare a variety of items such as that can be had for breakfast, lunch, and dinner depending on the region and their food habits. Prominent among them is Upma! Kesari is yet another delicacy that is loved by South Indians. Uttapam, Dhokla, Halwa, and Barfi are all other delicacies made from Rava. But, something we have noticed is that South Indians mostly use Rava for their main-course meal, while North Indians use it for sweets and snacks. The best place to see our humble Rava/Suji in action is in any dosa shop where the batter is ready to go on the tawa at the beck and call of the customer. 

Common Properties

Focussing more on similar properties now, both varieties have high protein and gluten content. Following are some of its shared properties:

  • Coarse and granular texture 
  • Pale yellow colour to light brown.
  • Both are good sources of carbohydrates and protein. Also contains some vitamins and minerals.
  • Low in fat content.
  • They absorb water quickly which makes them soft and mushy.
  • It is usually made from durum wheat which contains gluten. 

Health Benefits of Rava/Suji


Consuming Rava or Suji also has certain health benefits for the user. This includes:

  • Improves heart function
  • Protects against cancer
  • Improves digestive health
  • Controls cholesterol
  • Works as an antioxidant
  • High fibre content
  • Low-fat content compared to other variants of flour. 

Listed below is its nutritional profile for 100 grams of Rava/Suji.

Energy- 100 KCal.
Protein- 12.7 gm
Fat- 1.05 gm
Carbohydrates- 72.8 gm
Fibre- 3.9 gm
Calcium- 17 mg
Iron- 1.23 mg
Magnesium- 47 mg
Phosphorous- 136 mg
Potassium- 86 mg

Rawa, as you can see is a good source of carbohydrates, protein, fiber, and some minerals, but, it also contains gluten. It is important to make a note that the nutritional profile of the food depends entirely on the production process. Choosing a whole grain-based product is usually always better compared to refined variants. These two items come somewhere in between where it serves a specific purpose while maintaining a good nutritional profile.

Rava and Suji can be used to attain specific health goals such as weight loss; to explain this further, 56 grams of this item provides 7% of RDI (Reference Daily Intake) for fibre, which many other diets lack. A fiber-rich diet is filling and can aid weight reduction over time. Also, if you wish you reduce the risk of heart disease, a fibre-rich diet that includes Rava or Suji might be a good idea since it absorbs LDL (bad cholesterol) and lowers blood pressure. 

Undesired Effects

Like any other food item, excessive consumption is never good no matter how good its nutritional profile is. The same rule applies in the case of Rava/Suji too. However, cases of allergy are rare since most of us consume wheat-based foods in some form or the other right from our birth. Some of its side effects include:

  • Contains gluten which can cause a reaction in people with gluten intolerance or in people with celiac disease.
  • It contains high levels of carbohydrates, which give instant energy to the individual. However, it can also cause weight gain.
  • This item can cause spikes in blood sugar levels, which can be undesirable for people with diabetes. 
  • Consumption of Rava or Suji can also cause bloating, gas, and indigestion in certain cases. 

Point to be noted, most of these side effects are most likely to occur in case of excess consumption. Just watch what you eat and you will do just fine. 

You may also like: All You Need To Know About Gluten-Free Atta

Storage And Handling

Like any other food item, if Rava and Suji are left exposed to open air for a prolonged period, they will lose their nutritional properties and start forming clumps since the constituting components react with oxygen over time. Few storage points to make a note of:

  • Store in an air-tight container in a dry shady place.
  • You can also keep it in a freezer to extend its shelf life.
  • Use in small batches depending on your frequency of consumption.
  • Do not mix the old and new batches. 
  • Scoop the item with a dry spoon and close it immediately.

It matters very little what we call it considering the fact that it is made from the same source i.e. wheat. Quite naturally, its nutritional levels will be the same. The major difference lies in its texture and the size of the granules. As long we make it a point to consume it in a reasonable quantity, it will work wonders for your health. Also, you if wish to attain specific health goals based on what you eat, Rava/Suji might just be what you need to add to your diet. 

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