The short answer
100 g of sooji (dry, uncooked) has 11.4 g of protein and 334 kcal.1 That's about 23% of the 50 g of protein ICMR-NIN suggests a day for a 60 kg adult.2
Nutrition in 100 g of sooji
| Per 100 g | Amount |
|---|---|
| Energy | 334 kcal (1396 kJ) |
| Protein | 11.4 g ± 0.4 |
| Fat | 0.7 g |
| Carbohydrate | 68.4 g |
| Fibre | 9.7 g |
| Water | 8.9 g |
These figures are for dry sooji, before cooking. Grains absorb water as they cook, so weigh them dry for an accurate count.
How much sooji for your protein?
The amounts below are worked out from IFCT's figure of 11.4 g per 100 g. To see how sooji fits into a whole day, add it in the day builder.
| To get | Eat about | Calories |
|---|---|---|
| 10 g of protein | 88 g (dry, uncooked weight) | 294 kcal |
| 20 g of protein | 176 g (dry, uncooked weight) | 588 kcal |
| 30 g of protein | 264 g (dry, uncooked weight) | 882 kcal |
How sooji compares
Sooji has more protein per 100 g than 52% of the 542 foods in IFCT 2017. Here it is beside the other cereals and millets we cover:
| Cereals and millets | Protein / 100 g | kcal | From protein |
|---|---|---|---|
| Rajgira | 13.3 g | 356 | 15% |
| Quinoa | 13.1 g | 328 | 16% |
| Sooji | 11.4 g | 334 | 14% |
| Bajra | 11 g | 348 | 13% |
| Barley | 10.9 g | 316 | 14% |
| Atta | 10.6 g | 320 | 13% |
| Maida | 10.4 g | 352 | 12% |
| Little millet | 10.1 g | 346 | 12% |
| Jowar | 10 g | 334 | 12% |
| Brown rice | 9.2 g | 354 | 11% |
| Kodo millet | 8.9 g | 332 | 11% |
| Maize | 8.8 g | 334 | 11% |
| White rice | 7.9 g | 356 | 9% |
| Parboiled rice | 7.8 g | 352 | 9% |
| Puffed rice | 7.5 g | 362 | 8% |
| Poha | 7.4 g | 354 | 9% |
| Ragi | 7.2 g | 321 | 9% |
Other vegetarian foods with similar protein: khoa (16.3 g), walnuts (14.9 g), dry coconut (7.3 g), green peas (7.3 g), moringa leaves (6.4 g). For more protein per 100 g, try soybean (37.8 g), masoor dal (24.4 g), moong dal (23.9 g). See every food on one protein chart.
Protein quality
Cereals and millets supply a large share of the protein Indians eat, simply because we eat so much of them. Their protein is low in lysine, which pulses, milk and eggs supply, so pairing them improves the mix.3
Sooji in Indian languages
Names as listed in IFCT 2017, which records what the food is called in each region it was sampled from.1
- Assamese
- Suji
- Bengali
- Suji
- Gujarati
- Ghaum soji
- Hindi
- Gehun suji
- Kannada
- Godhi rave
- Malayalam
- Uppumavu
- Marathi
- Gahu rava
- Odia
- Suji
- Punjabi
- Suji
- Tamil
- Godumai ravai
- Telugu
- Godhuma rava
Common questions
How much protein is in 100 g of sooji?
11.4 g, according to the Indian Food Composition Tables 2017 from ICMR-NIN. That's for dry, uncooked sooji, per 100 g of the edible part. 100 g also gives 334 kcal.
How much sooji gives 20 g of protein?
About 176 g (dry, uncooked weight). That's roughly 40% of the 50 g a day ICMR-NIN suggests for a 60 kg adult.
Is sooji a good source of protein?
14% of its calories come from protein, and it has more protein per 100 g than 52% of the 542 foods in IFCT 2017. Cereals and millets supply a large share of the protein Indians eat, simply because we eat so much of them.
Should I weigh sooji raw or cooked?
Raw. These figures are per 100 g of dry sooji. Cooking adds water, so the same 100 g cooked has noticeably less protein.
References
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition (ICMR), Hyderabad. nin.res.in. Read through the open-data copy by Subhajit Sahu (ifct2017, MIT licence).
- ICMR-National Institute of Nutrition. Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements. 2020. nin.res.in
- WHO/FAO/UNU Expert Consultation. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935, 2007. who.int