Chat with AHA!

Chat with Ask Healthshots

I am Ask Healthshots

Get AI-powered answers
to all your health

Chat with AHA!
NutritionRecipesSuperfoods Chat Now

What’s healthier: suji or whole wheat? Let’s settle the debate once and for all

If you are confused between semolina or suji and wheat, then we will help you make the right choice.
suji is a healthy grain
Suji or semolina has various nutritional and health benefits. Image courtesy: Shutterstock
Geetika Sachdev Published: 25 Nov 2020, 17:50 pm IST
  • 67

All true blue Indian kids have grown up eating both atta or wheat and suji or semolina. Both these grains provide their own set of distinct benefits in terms of nutrition. Lately, however, many are of the view that wheat flour could have certain side-effects, largely because it is adulterated with other substances. 

Semolina, on the other hand, is considered one of the healthiest grains and can be used in diverse ways. It is used to make various dishes, including the much-loved dosa and upma. During winters, there’s no greater joy than indulging in a bowl of suji ka halwa.

Another reason why suji is preferred by nutritionists is that it is made from rough, coarsely ground whole wheat. What’s more, it’s light on the stomach and can be digested easily. So, in case you are looking to lose weight, having suji is a good idea. On the other hand, whole wheat is not low in calories and can get in the way of losing or maintaining weight.

Since the scale is tilting towards suji, how about learning about its various benefits?

Here’s why suji is preferred by nutritionists: 
1. Energy booster

Semolina is good to boost energy. That’s because it has healthy carbs to fuel your body so that you stay active and healthy at all times.

semolina vs whole wheat
Too much wheat can make you lazy. Image courtesy: Shutterstock
2. Iron-rich

It is rich in iron and can even help those who suffer from any such
deficiencies. In fact, according to the USDA, a 100-gram of semolina contains 1.23 mg of iron.

3. Loaded with calcium

It is loaded with calcium which makes it great to enhance your bone health.

4. Nervous system booster

It helps to maintain your nervous system, thanks to the presence of magnesium, zinc, and phosphorus.

semolina vs whole wheat
Boost your brain power with semolina. Image courtesy: Shutterstock
5. No cholesterol

Semolina does not contain cholesterol which is why it can be consumed frequently without any worry.

But there are some side effects too…

One of the biggest side effects is that semolina doesn’t serve people with a wheat allergy. Those who suffer from this condition can experience allergic reactions like nausea, sneezing, runny nose, vomiting, or in some severe cases, asthma.

Select Topics of your interest and let us customize your feed.


It is a no-no for those who have celiac disease which is associated with being allergic to gluten, an integral component of both whole wheat and semolina.

For the others, enjoy semolina or suji as much as you can, and reap its health benefits!

  • 67
About the Author

An independent writer and journalist, Geetika loves sharp and fresh humour, just like her coffee! If not writing, you'll find her cafe-hopping and raiding the best book stores in town. ...Read More

Next Story
Healthshots AHA
Ask a Health Query
Anonymously for FREE!
Close Popup Healthshots AHA
  • Unlimited Queries
  • Completely Anonymous
  • Credible Sources