Upma rava, also known as semolina or suji, is a type of coarse flour made from durum wheat. It is a common ingredient in Indian cuisine, particularly in dishes like upma, idli, and halwa. Semolina is often used to make savory dishes like upma, where it is cooked with spices, vegetables, and sometimes nuts to create a hearty and nutritious meal.

In terms of nutritional content, semolina is relatively high in protein compared to other types of flour. It also contains carbohydrates, dietary fiber, vitamins, and minerals like iron and magnesium. The exact protein content can vary depending on factors such as the processing method and the specific brand of semolina.