Millets traditionally known as ‘Mota Anaj’ have been a staple in most rural households, and was once known as poor man’s food. Over the past few decades, Millets have found the recognition these ‘nutrient-rich cereals’ deserve. But do you know why millets are considered to be the most potent and healthy addition to the daily diet? Well, here’s all you need to know about millets, and what makes them so nutritious.
Why millets?
Millets, ancient gluten-free grains celebrated as "nutri-cereals," offer superior nutrition over refined grains, packing protein, iron, fiber, and minerals vital for anemia prevention, digestion, and diabetes management. This article details seven key types—finger, pearl, foxtail, little, kodo, barnyard, and sorghum—with per 100g uncooked values for calories, protein, iron, other nutrients, and health benefits.
Finger Millet (Ragi)
Finger millet provides 336 kcal, 7.3g protein, and 3.9mg iron per 100g, alongside exceptional 344mg calcium, 3.6g fiber, B vitamins, and phosphorus. Its high calcium strengthens bones and teeth, while antioxidants combat oxidative stress. Ideal for lactation, weight control, and low-GI diets aiding blood sugar stability.
Pearl Millet (Bajra)
Pearl millet delivers 361 kcal, 11.6g protein, and 8-16.9mg iron per 100g, with 1.2-1.3g fiber, 42mg calcium, magnesium, zinc, and B vitamins. Rich iron fights anemia, especially with vitamin C pairing for better absorption. It supports heart health, digestion, and diabetes via blood sugar regulation.
Foxtail Millet (Kangni)
Foxtail millet offers 371 kcal, 12.3-14g protein, and 2.8mg iron per 100g, featuring 8g fiber, phosphorus, zinc, magnesium, and B vitamins. Its low glycemic index aids diabetes management and cholesterol reduction. Promotes easy digestion, immunity, and sustained energy.
Little Millet (Kutki)
Little millet contains 348 kcal, 7.7g protein, and 9.3mg iron per 100g—the highest iron among millets—plus 7.6g fiber, calcium, and minerals. Excellent for anemia prevention and weight loss due to high fiber. Supports gut health and stable blood sugar.
Kodo Millet (Kodon)
Kodo millet yields 351 kcal, 8.9-11g protein, and 0.5mg iron per 100g, with 14.3g fiber, low fat (4.2%), B vitamins, and antioxidants. Aids surgical recovery, weight management, and detoxification. Its antioxidants reduce inflammation and oxidative damage.
Barnyard Millet (Sanwa)
Barnyard millet supplies 349 kcal, 6-11.2g protein, and 2.8-15mg iron per 100g, boasting 9-10.1g fiber, 20mg calcium, and phosphorus. Quick-cooking and mild, it suits diabetes and heart health via fiber. Enhances digestion and provides sustained energy.
Sorghum (Jowar)
Sorghum provides 349 kcal, 10-10.9g protein, and 2.6-4mg iron per 100g, with 4-6.7g fiber, 54mg calcium, niacin, and minerals. High niacin boosts energy metabolism; fiber aids digestion and weight control. Gluten-free option for celiac support and immunity.
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