Rava, also known as semolina or sooji, is a popular ingredient in Indian and Mediterranean cuisines. It is made from durum wheat and is commonly used to prepare upma, halwa, idli, and pasta. Rich in protein, fiber, and essential minerals, rava offers numerous health benefits, making it an excellent choice for a balanced diet.
In this blog, we explore the nutritional value and health benefits of rava, along with its various uses in cooking.
Nutritional Value of Rava (Per 100g)
✔ Calories: 360 kcal
✔ Protein: 12.7g
✔ Carbohydrates: 72g
✔ Fiber: 3.9g
✔ Total Fat: 1g
✔ Calcium: 17mg
✔ Iron: 1.2mg
✔ Magnesium: 47mg
✔ Potassium: 186mg
✔ Vitamin B6: 0.08mg
Health Benefits of Rava (Semolina)
1. Good for Digestive Health
✔ Rava is rich in dietary fiber, which promotes smooth digestion and prevents constipation.
2. High in Protein
✔ The protein content in rava helps in muscle repair and supports overall body strength.
3. Energy Booster
✔ It is a great source of complex carbohydrates, providing long-lasting energy and keeping you full for longer.
4. Aids in Weight Management
✔ The fiber in rava promotes satiety, reducing overeating and helping in weight control.
5. Supports Heart Health
✔ Low in cholesterol and rich in essential minerals, rava helps maintain heart health and regulate blood pressure.
6. Good for Bone Health
✔ Contains calcium and magnesium, which support bone strength and prevent osteoporosis.
7. Improves Brain Function
✔ Rich in B vitamins, rava aids in brain development and cognitive function.
8. Helps Control Blood Sugar Levels
✔ Whole wheat rava has a low glycemic index, making it a healthier option for diabetics.
Popular Ways to Include Rava in Your Diet
✔ Upma: A savory South Indian breakfast dish made with rava, vegetables, and spices. ✔ Sooji Halwa: A delicious dessert made with rava, ghee, and sugar. ✔ Rava Idli: A healthier variation of traditional idlis, prepared using rava instead of rice. ✔ Rava Dosa: A crispy, quick-to-make dosa using rava batter. ✔ Rava Laddus: A sweet and nutritious snack made with roasted rava, ghee, and nuts. ✔ Pasta & Couscous: Many pasta varieties are made from semolina, making them a rich source of protein and fiber.
Where to Buy Rava Online?
If you’re looking for high-quality rava or semolina, you can buy it online from: ✔ Amazon, Flipkart, BigBasket, JioMart
✔ Organic brands like 24 Mantra, Organic Tattva, and Praakritik
✔ Local grocery stores and health food shops
Conclusion
Rava is a nutritious, energy-boosting, and versatile grain that can be included in various delicious dishes. Whether you’re looking to improve digestion, maintain heart health, or simply add a healthy carbohydrate source to your diet, rava is an excellent choice.
Do you enjoy rava-based recipes? Share your favorite dish in the comments!