Millet Health Benefits, Types, Nutrition Facts and Recipes

Millets have become a rage worldwide and may seem like a new trend, but they have been eaten for centuries and are real superfoods with multiple health benefits. Originating from the “Poaceae” family, also known as the grass family, multiple types of millet grains have been a staple in the diets of people across Asia and Africa for ages.

In India, millet-based dishes like bajra roti and ragi porridge have been passed down through generations, prized for their ability to nourish and energise. In recent years, millets have made a strong comeback and have started gaining popularity in the West too, as more and more people become health-conscious and switch from refined grains to whole-grain alternatives due to their high nutritional values and numerous health benefits.

In this blog, we’ll break down everything you need to know about millets, including millet nutrition facts, the common types of millets, the importance of millets, health benefits and more, along with healthy recipes using millets suited to the Indian taste palette.

But first, let’s understand what millet food is in detail. 

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What is Millet Food?

Millets, in appearance, may look like seeds, but are a group of cereal grains, having a similar nutritional profile to that of other whole grains. They are considered drought-resistant crops and require less water and other resources to grow, which is why they are extensively grown in semi-arid and arid regions across Africa and Asia. This is the reason why they are often regarded as climate-smart and sustainable crops, reflecting the importance of millets for not just your health but also the environment.

Millets are gluten-free by nature, easy to digest, and are known for their high nutritional value, offering numerous health benefits such as managing weight, improving digestion, and boosting energy, among many others.

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Types of Millets and Their Benefits

In India, there are over 16 varieties of millets. Let’s take a look at the most popular types, their nutritional values and their benefits:

1. Pearl Millet (Bajra)

One of the most commonly consumed millets in India, pearl millet, also called bajra, is packed with protein, fibre, iron, magnesium and other essential nutrients. Bajra is commonly eaten in the form of a roti, especially in states like Rajasthan and Haryana. The many benefits of eating bajra roti or bajra include improved digestion, heart health, and energy levels. Bajra also has a low glycaemic index (GI), making it a great alternative to wheat flour for people with diabetes to control their blood sugar levels and cholesterol. One of the key bajra millet benefits is its role in weight loss and management—it helps you feel full for longer, curbs unwanted cravings, and reduces the urge to snack mindlessly. Plus, with pearl millet calories 100g at 361 kcal, it offers lasting energy without adding excess fat.

2. Finger Millet (Ragi)

Finger millet stands out for its incredibly high calcium content, making it great for bones and teeth. While everyone must eat ragi, it is ideal to add ragi to the diet of babies, growing children, elderly people, and anyone looking to strengthen their bones. Health benefits of finger millet also include prevention of anemia due to its iron content, brain health, improved skin, and controlled diabetes.

3. Foxtail Millet (Kangni)

Popularly known as Kangni in India, foxtail millet has a soft texture and nutty flavor. It is high in dietary fibre and rich in iron, protein and calcium. Fox millet benefits include supporting heart health, aiding in better digestion, weight control, and regulating blood sugar levels. Due to its antioxidant properties, foxtail millets are also effective in reducing inflammation and promoting general well-being.

4. Sorghum (Jowar)

Sorghum is rich in antioxidants, fibre, and essential minerals like iron, phosphorus, and potassium that help improve digestion, support heart health, and strengthen bones. Being a great source of plant-based protein, one of the biggest sorghum millet benefits includes aiding in weight management and muscle function. In India, jowar is commonly used to make rotis, porridge, and even jowar millet cookies.

5. Barnyard Millet (Sanwa or Samak)

Sanwa millet or samak is a widely grown grain in India, Nepal, and Pakistan. In India, people eat sanwa during fasting. Being low in calories and high in fibre, barnyard millet is considered ideal for weight control. Moreover, it can also help people with anemia due to its iron content and is also beneficial for managing diabetes due to its slow-releasing carbs that regulate blood sugar levels. Other barnyard millet benefits include hair growth, improved oxygen flow, and good bowel movement.

6. Proso Millet (Chena)

Proso millet, also known as hog millet or oak barley, and Chena in India, is a lesser-known variety but is a powerhouse of nutrition. It is an excellent source of fibre and is rich in protein that supports muscle health, boosts metabolism, and helps reduce cholesterol levels. It’s also gluten-free and packed with niacin (Vitamin B3), fatty acids and essential minerals like magnesium, phosphorus, etc., making it a superfood to maintain overall wellness. The other significant benefits of proso millet include — aids in detoxification, slows down signs of ageing, relieves & prevents asthma, and strengthens bones.

7. Kodo Millet (Varagu)

Kodo millet is known to have originated in Africa and was domesticated in India 3000 years ago. It is also called varagu or arikalu in southern India. Talking about the Kodo millet nutritional value per 100g: it contains approximately 353 kcal, 9.8g protein, and 10.2g fibre, making it a highly nutritious grain. Also rich in antioxidants, it is good for skin and hair health and is especially beneficial for managing lifestyle diseases. It helps control blood sugar and cholesterol levels, supports weight loss, and improves digestion.

8. Little Millet (Kutki)

As the name suggests, little millets are tiny grains but big in nutrition. It contains good amounts of fibre, B vitamins, and minerals like magnesium and iron. Little or kutki millet benefits include improved heart health, better energy levels and heart health. It is also great for gut health as it is easy to digest and also aids in weight management.

Millet Nutritional Value

Millets are loaded with nutrients that our bodies need every day. Here’s a breakdown of their nutrition values along with numerous millet nutritional benefits for overall health:

• Millet Protein: The high millet protein content across varieties makes them beneficial in promoting weight control, muscle function, and tissue repair. Wondering which millet has high protein? Proso millet and pearl millet top the list!
• Millet Fibre: While sorghum (jowar), kodo, barnyard (sanwa), and little millet (kutki) are amongst the highest fibre millets, most varieties are rich in dietary fibre that keeps digestion smooth, the gut healthy and eases bowel movement.
• Millet Vitamins: Many varieties of millets contain B vitamins, which help with energy and brain function.
• Millet Minerals: Different varieties contain various minerals, but ragi is among the top millets rich in calcium.
• Millet Calories: If you’re wondering, “Is millet fattening?” The answer is no! Millets are nutrient-dense, and the comparatively moderate calorie count comes from healthy fats and carbohydrates that help keep you full for longer and keep your blood sugar levels steady.

Comparison Table: Nutritional Value of Popular Millets (per 100g)

Millet-Based Products & Their Recipes

Here are some everyday millet-based foods and delicious recipes that you should try:

1. Millet Roti

The nutritional value of millet flour is quite high, making millet rotis a healthier and gluten-free alternative to wheat rotis. Some of the top millet roti benefits include keeping blood sugar stable, aiding digestion, and reducing cholesterol.

Masala Ragi Roti Recipe

Things you need:

Ragi flour – 1 cup

Gram flour (besan) – 1/4th cup

Onion- 1, finely chopped

Green chilli – 1, finely chopped

Ginger garlic paste – 1 tsp

Cumin seeds – 1/4th tsp

Water- as needed

Ghee

How to Prepare?

Mix all the ingredients with the ragi flour, except water, and combine using your hands. Gradually add water and knead into a soft dough. Let it rest for at least 15 minutes. Divide the dough into small balls and roll them into rotis. Cook one roti on a hot tawa until one side is done, then flip. Once both sides are cooked, remove and apply ghee to keep it soft. Repeat with the remaining dough. Serve warm with vegetable curry, lentils or chutney.

2. Millet Porridge

Millet porridge is an excellent breakfast option as it is easy to make and digest. Key benefits include boosting energy, improving gut health, and supporting heart health.

Foxtail Millet Porridge

Things you need:

Foxtail millet – 1 cup, soaked overnight or for 5-6 hours, then strained

Choice of Milk – 3 cups

Choice of Nuts – 1/4th cup, chopped

Ghee- 2 tbsp

Jaggery powder – 1/2 cup

Cardamom Powder – 1/4th tsp

Salt – a pinch

How to prepare? 

In a pressure cooker, heat the ghee. Add the strained foxtail millet and sauté for 2–3 minutes on a low flame. Add two-thirds of the milk and mix well. Pressure cook for three whistles, then turn off the flame. Once the pressure releases naturally, open the cooker and add chopped nuts, cardamom powder, and the remaining milk. Cook on low heat for another 2–3 minutes. Add jaggery powder and cook until it dissolves. Transfer to a bowl, garnish with chopped nuts, and serve.

3. Millet Powder

Millet powder or flour can be made by mixing your choice of millets and grinding them into a fine powder. Ready-to-use millet flour is also widely available in the market. Rich in fibre, protein, and essential nutrients, the benefits of millet powder are similar to those of whole millets.

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Little Millet Powder Smoothie Recipe

Things you need:

Little millet powder- 2 tbsp

Banana- 1

Plain Yogurt- 1/2 cup

Milk of your choice – 1/2 cup

Cardamom Powder- 1/4th tsp

Chia Seeds- 1 tbsp

Almonds – 5

Honey – 2 tsp (optional)

Ice cubes

How to prepare? 

Lightly roast the millet powder in a dry pan on low flame for 2–3 minutes until it smells nutty. Let it cool. Add all ingredients to a blender and blend until smooth and creamy. Pour into a glass, garnish with chopped nuts, and serve chilled.

4. Millet Rice

Barnyard millet is a great alternative to regular rice as it is low in calories and high in fibre. The key benefits of barnyard millet rice include regulating blood sugar, boosting energy, preventing fatigue, and improving digestion.

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Fasting-friendly Samak Rice Khichdi (Barnyard Millet)

Things you need:

Barnyard millet (Samak rice) – 1/2 cup 

Potato- 1 medium, peeled, chopped and boiled

Peanuts – 20 grams

Cashews – 15 grams, chopped

Green Chillies- 1 or 2, finely chopped

Cumin Seeds- 1/4th tsp

Ghee – 2 tbsp

Rock salt to taste (fasting-friendly)

Chopped coriander leaves for garnish

How to prepare?

Wash and soak the barnyard millet for 30 minutes. In a pan, heat 1 tbsp ghee and roast peanuts for 2–3 minutes, then remove. Roast cashews until golden and remove. In the same pan, add the remaining ghee and cumin seeds. Once they splutter, add the soaked and drained millet, green chillies, 2 cups of water, and rock salt. Mix well, cover, and cook on medium flame for 12–15 minutes or until the millet is tender and water absorbed. Add in the boiled potatoes, roasted peanuts and cashews, and mix well. Garnish with chopped coriander and serve hot.

Frequently Asked Questions

Q. Are millets good for weight loss?

Ans. Yes, millets aid in weight control as they are high in fibre and protein. They help you feel full for longer, reducing unnecessary snacking between meals.

Q. Which millet has high protein?

Ans. Proso millet stands out with about 12.5 grams of protein per 100 grams. Foxtail millet, pearl millet, and sorghum also have high protein content and support muscle health and overall nutrition.

Q. Are millets gluten-free?

Ans. Yes, millets are naturally gluten-free, making them ideal for those with gluten intolerance or coeliac disease. They are also versatile and can replace wheat and rice in many recipes.

Q. Which millets are good for weight gain?

Ans. Pearl millet (bajra), finger millet (ragi), foxtail millet, and proso millet, when combined with ghee, nuts, and dairy, are great for healthy weight gain due to their high-calorie, protein-rich profiles.

Q. How can I incorporate millets into my daily meals?

Ans. Millets are versatile and can be used in various dishes. You can cook them like rice, make porridge, use millet flour for baking, or prepare Indian-style dishes like millet rotis and upma. They are also great in salads and soups, adding a nutty flavour and chewy texture.

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