Semolina porridge (Suji/Rava daliya)
Also called: suji daliya, rava daliya, semolina porridge, suji porridge, rava porridge, suji ka daliya, suji daliya, suji dalia, rava ka daliya
Suji daliya is that soft, comforting breakfast many of us have grown up with — the kind mom makes when she wants something quick, light, and filling. Warm milk, a little suji, and just enough sweetness make it feel like a cozy tiffin-style start to the day.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 201.8 kcal | 100.9 kcal |
| Protein | 7.6g | 3.8g |
| Carbohydrates | 24.8g | 12.4g |
| Fat | 8.2g | 4.1g |
| Fiber | 1.4g | 0.7g |
| Sugar | 15g | 7.5g |
| Micronutrients (per 100g) | ||
| Sodium | 23.21 mg | |
| Calcium | 108.52 mg | |
| Iron | 0.36 mg | |
| Vitamin C | 5.03 mg | |
| Folate | 22.71 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
This bowl is easy on the stomach because suji is light and soft-cooked, so it usually digests well, especially in the morning. Milk adds protein and calcium, but if dairy sits heavy for you, it can make the belly feel sluggish or bloated. The fiber here is quite low, so it won’t keep the gut moving much on its own — a practical fix is to add chopped banana, apple, or a few nuts and seeds for a little more fiber and better fullness.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.