Sooji Halwa Calories and Nutrition
Also known as: Suji halwa, Rava kesari
1 bowl (~100 g) of Sooji Halwa contains 438 calories, 5.4g protein, 46.9g carbs and 25.4g fat — a vegetarian dish in the sweets & mithai category.
Nutrition facts
| Nutrient | Per 100 g | Per 1 bowl (~100 g) |
|---|---|---|
| Calories | 438 kcal | 438 kcal |
| Protein | 5.38 g | 5.4 g |
| Carbs | 46.9 g | 46.9 g |
| Fat | 25.4 g | 25.4 g |
| Fiber | 0 g | 0 g |
| Sugar | 39.2 g | 39.2 g |
| Sodium | 15 mg | 15 mg |
| Calcium | 192 mg | 192 mg |
| Iron | 0.55 mg | 0.6 mg |
| Saturated fat | 6.15 g | 6.2 g |
| Cholesterol | 0 mg | 0 mg |
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How Sooji Halwa fits in your diet
A 1 bowl (~100 g) of sooji halwa contributes about 22% of a 2,000-kcal daily target and roughly 11% of an average adult's 50 g daily protein floor. Typically made with semolina, ghee, sugar, milk/water, cardamom, almonds.
Semolina roasted in ghee, then cooked with sugar syrup, cardamom and nuts. For a balanced Indian plate, pair it with a protein source (dal, paneer, eggs or chicken), a sabzi and a small portion of curd or salad. Restaurant or street-style versions can run 20–40% higher in calories because of extra oil, ghee or cream — adjust portion size accordingly.
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Frequently asked questions
How many calories are in Sooji Halwa?
Sooji Halwa has roughly 320 kcal per 1 bowl (~100 g) (about 320 kcal per 100 g). Macros: 4.5g protein, 46g carbs, 13g fat.
Is Sooji Halwa good for weight loss?
Not ideal for weight loss in large portions. With 13g fat and 25g sugar per 100 g, sooji halwa is calorie-dense. Keep portions small or save it for occasional treats.
How much protein is in Sooji Halwa?
Sooji Halwa delivers about 4.5g protein per 1 bowl (~100 g). Pair with dal, paneer, eggs or chicken to hit a complete protein target.
Can diabetics eat Sooji Halwa?
Diabetics should limit sooji halwa — at 25g sugar per 100 g it causes a sharp glucose spike. Save it for rare occasions and pair with protein-rich food.
How does Sooji Halwa fit into a balanced Indian meal?
Sooji Halwa sits well alongside dal, a vegetable sabzi, curd and a small green salad. Keep the plate balanced — roughly half vegetables, a quarter protein source, a quarter starches — and you will hit your macros without overeating.
Sources
Nutrition values for sooji halwa are sourced from USDA FoodData Central (FDC 1861893). Per-100 g figures scaled to the selected serving above.
Primary reference: View on USDA FoodData Central
Updated: 17/5/2026