Track your nutrition and health goals
Sooji
Sooji has 325.9 calories per serving (100 Grams). It provides 11.4g protein, 68.4g carbs, and 0.7g fat. With a low glycemic index (GI: 32), this recipe is suitable for diabetes management, heart health, PCOS. The 9.7g of dietary fiber per serving adds to its nutritional value.
Track the exact calories and macros of Sooji in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 100 Grams ( g)
- Calories325.9 kcal
- Carbs68.4 g (273.7 kcal)
- Protein11.4 g (45.5 kcal)
- Fats0.7 g (6.7 kcal)
Nutrition Label
Sooji
- Serving Size100 Grams ( g)
- Calories325.9 kcal
- Carbs68.4 g
- Fiber9.7 g
- Sugar1.6 g
- Protein11.4 g
- Fat0.7 g
- Saturated fat0.1 g
- Mono unsaturated fat0.1 g
- Poly unsaturated fat0.3 g
- Cholesterol0.0 mg
- Sodium2.0 mg
Nutrition per 100g
- Calories325.9 kcal
- Carbs68.4 g
- Fiber9.7 g
- Sugar1.7 g
- Protein11.4 g
- Fat0.7 g
- Cholesterol0.0 mg
- Sodium2.0 mg
1 serving = 100g
Cooking time: 0 minutes
Serves: 1 persons
Ingredients
Wheat semolina
100 Grams
Instructions
Glycemic Index
32 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Sooji | Bhature | Finger millet idli | Poori |
|---|---|---|---|---|
| Calories | 325.9 kcal | 102.9 kcal | 52.3 kcal | 102.9 kcal |
| Carbs | 68.4 g | 12.2 g | 10.7 g | 12.2 g |
| Protein | 11.4 g | 2 g | 1.6 g | 2 g |
| Fat | 0.7 g | 5.1 g | 0.4 g | 5.1 g |
| Fiber | 9.7 g | 2.1 g | 1.6 g | 2.1 g |
| Sugar | 1.7 g | 0.3 g | 0.2 g | 0.3 g |
| Sodium | 2 mg | 59.7 mg | 34.4 mg | 59.7 mg |
| Cholesterol | 0 mg | 0 mg | 0.6 mg | 0 mg |
Health Goals Suitability
Weight Loss
At 325.9 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control.
Diabetes
With a low glycemic index of 32, this recipe supports stable blood sugar levels. The 9.7g fiber further slows glucose absorption. The protein content (11.4g) helps prevent blood sugar spikes.
Muscle Gain
Contains 11.4g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (0.1g) make this heart-friendly. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (32) with 9.7g fiber supports insulin sensitivity — key for PCOS management.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. Adequate protein (11.4g) supports healthy thyroid function.
Portion Guidance
Weight Loss
100 Grams (~100g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
100 Grams (~100g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
100 Grams (~100g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
100 Grams (~100g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Reduce calories
Reduce serving size by 25% to save ~81.5 kcal. Add extra vegetables (capsicum, spinach, mushrooms) to increase volume without adding many kcal.
Meal prep friendly
Sooji stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (651.8-977.7 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Sooji contains 325.9 kcal (11.4g protein, 68.4g carbs, 0.7g fat). That's 325.9 kcal per 100g. You can track exact portions in the Hint app.
At 325.9 kcal per serving, this is a higher-kcal dish. Enjoy as an occasional treat, or reduce the portion to half for better calorie control. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 32, this recipe supports stable blood sugar levels. The 9.7g fiber further slows glucose absorption. The protein content (11.4g) helps prevent blood sugar spikes. The glycemic index is 32 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Sooji has 11.4g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Sooji at 325.9 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Sooji already has good protein (11.4g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (32) with 9.7g fiber supports insulin sensitivity — key for PCOS management.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439
