It's rich in protein, fiber, and B vitamins and may support weight loss, heart health, and digestion. Most people can enjoy semolina with no issue, but a small percentage of the population may not tolerate it due to its gluten or wheat content. If you can tolerate it, try adding semolina to your diet. According to the Unite States Department of Agriculture (USDA) data, 100-gram of unenriched semolina contains only about 360 calories and zero cholesterol. It keeps you full for a longer time and prevents weight gain. Suji is rich in protein and having protein-rich food when on a weight-loss mission is essential. Rava is made by grinding husked wheat and is used in Indian cuisine to make savoury dishes such as rava dosa, rava idli, upma, khichdis. There are also sweet dishes made from it, take for example rava ladoo, and sooji halwa in North Indian cuisine which is also known as rava kesari/ kesari bath in South Indian cuisine.