Millets benefits and nutritional information



Millets are not very popular other than Bajra, Jowar and Ragi and in all the millets Bajra (Pearl Millet) is most popular. Now a days millets are again gaining it's movement and people bringing more aware of it and today we going to learn about few millets which we can include in our diet, there are plenty of other millets too which hopefully we can cover some time soon.

Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops/ grains. They are tiny in size, round in shape and can be white, gray, yellow or red. Millets are
  • Highly nutritious and rich in Vitamin B, Calcium, Iron, Potassium, Magnesium, Zinc etc.
  • Gluten-free and have low Glycemic index (GI), making them suitable for diabetics, weight-watchers, people intolerant to wheat.
  • Helps lower type 2 diabetes and reduces the risk of heart disease.
  • Three to five times nutritionally superior to rice and wheat in terms of proteins, minerals and vitamins.
  • Great source of starch, making it a high-energy food.
  • Excellent source of protein and fiber. 
  • Need very little water for production
  • Grow in arid and semi-arid regions
  • Pest-resistant
  • Short growing period under dry, high temperate conditions. (That's why they are very popular in Africa and Asia.)
Millets such as Pearl millet, Barnyard millet, Sorghum, Foxtail millet, Little millet, Kodo millet, Proso millet have been grown for thousands of years.

Millets other than Bajra, Jowar and Ragi are not very popular in the present day. Millet Network of India (MINI) promotes millets as nutri-cereals instead of Coarse Cereals.

Source from google, wiki, whfoods

Millet Types and Name In Different Languages

English Pearl Millet Finger Millet Foxtail Millet Kodo Millet Little Millet Barnyard Millet Sorghum
Scientific Pennisetum glaucum Eleusine coracana Setaria italica Paspalum scrobiculatum Panicum sumatrense Echinochloa spp. Sorghum bicolor
Oriya Bajra(ବାଜ୍ରା) Mandia(ମାଣ୍ଡିଆ) Kanghu(କାଂଗୁ)/Kangam(କାଂଗମ)/Kora(କୋରା) Koduaକୋଦ (କୋଦୁଅ) Suan Gurji (ସୂଂଆ ଗୁର୍ଜି) Khira(ଷିର) Juara(ଜୁଅର)
Hindi Bajra Nachani/Mundua/Mandika/Marwah Kangni/Kakum/Rala Koden/Kodra Kutki/Shavan Jhangora/Sanwa Jowar
Tamil Kambu Kezhvaragu/Kelvaragu/Keppai/Ragi Thinai Varagu Saamai Kuthiravali (Kuthiraivolly) Cholam
Telugu Sajjalu Ragula/Ragi Chodi Korra Arikelu/Arika Sama/Samalu Udalu, Kodisama Jonna
Kannada Sajje Ragi Navane Harka Saame/Save Oodalu Jola
Malayalam Kambam Panji Pullu Thina Koovaragu Chama Kavadapullu Cholam
Marathi Bajri Nagli/Nachni Kang/Rala Kodra Sava/Halvi/Vari - Jowari/Jondhala
Punjabi Bajra Mandhuka/Mandhal Kangni Kodra Swank Swank Jowar
Gujarati Bajri Nagli/Bavto Kang Kodra Gajro/Kuri - Jowari/Juar
Bengali Bajra Marwa Kaon Kodo Sama Shyama Jowar

Where to buy and store

Millets are now readily available in most super markets and organic stores in India. Store millets in an airtight container in a cool, dry and dark place, to increase shelf life to several months.

Millet Recipes

Millets can be cooked similar to rice and used as a substitute to rice, with dal, sambar, rasam or any curry of our choice. They can also be used to make dosa, idli, upma, pongal, pulao, sweets, in fact any recipe where rice is used. They can also be used in baking. Some millet recipes that you can try out are listed for you. Click here >>

Millets Nutritional Facts

Crop / Nutrient Protein (g) Fat (g) Fiber (g) Minerals (g) Iron (mg) Calcium (mg) Calories (kcal)
Pearl Millet
Pennisetum glaucum
10.6 4.8 1.3 2.3 16.9 38 378
Finger Millet
Eleusine coracana
7.3 1.5 3.6 2.7 3.9 344 336
Foxtail Millet
Setaria italica
12.3 4 8 3.3 2.8 31 473
Kodo Millet
Paspalum scrobiculatum
8.3 3.6 9 2.6 0.5 27 309
Little Millet
Panicum sumatrense
7.7 5.2 7.6 1.5 9.3 17 207
Barnyard Millet
Echinochloa spp.
11.2 3.9 10.1 4.4 15.2 11 342
Sorghum
Sorghum bicolor
10.4 3.1 2 1.6 5.4 25 329
Proso Millet
Panicum miliaceum
12.5 2.9 2.2 1.9 0.8 14 356
Rice
Oryza sativa
6.8 2.7 0.2 0.6 0.7 10 362
Wheat
Triticum
11.8 2 1.2 1.5 5.3 41 348