Article

Nutrition Facts

Barnyard Millet - Whole Grain

Servings: 1 - 50 gm

Calories

171

Sodium

0 mg

Total Fat

2 g

Potassium

0 mg

Saturated

0 g

Total Carbs

36 g

Polyunsaturated

0 g

Dietary Fiber

4 g

Monounsaturated

0 g

Sugars

0 g

Trans

0 g

Protein

5 g

Cholesterol

0 mg

 

 

Vitamin A

0%

Calcium

2%

Vitamin C

0%

Iron

12%

Table 2. Nutrient composition of millets compared to fine cereals (per 100 g)


Food gain

Carbo-hydrates (g)

Protein
(g)

Fat
(g)

Energy (KCal)

Crude fibre
(g)

Mineral matter
(g)

Ca
(mg)

P
(mg)

Fe (mg)

Finger millet

72.0

7.3

1.3

328

3.6

2.7

344

283

3.9

Kodo millet

65.9

8.3

1.4

309

9.0

2.6

27

188

0.5

Proso millet

70.4

12.5

1.1

341

2.2

1.9

14

206

0.8

Foxtail millet

60.9

12.3

4.3

331

8.0

3.3

31

290

2.8

Little millet

67.0

7.7

4.7

341

7.6

1.5

17

220

9.3

Barnyard millet

65.5

6.2

2.2

307

9.8

4.4

20

280

5.0

Sorghum

72.6

10.4

1.9

349

1.6

1.6

25

222

4.1

Bajra

67.5

11.6

5.0

361

1.2

2.3

42

296

8.0

Wheat (whole)

71.2

11.8

1.5

346

1.2

1.5

41

306

5.3

Rice (raw, milled)

78.2

6.8

0.5

345

0.2

0.6

10

160

0.7

(Source: Nutritive value of Indian foods, NIN, 2007)

Table 3. Essential Amino acid profile of Millets (mg/g of N)

Millet

Arginine

Histidine

Lysine

Tryptophan

Phenyl Alanine

Tyrosine

Methionine

Cystine

Threonine

Leucine

Isoleucine

Valine

Foxtail

220

130

140

60

420

-

180

100

190

1040

480

430

Proso

290

110

190

50

310

-

160

-

150

760

410

410

Finger

300

130

220

100

310

220

210

140

240

690

400

480

Little

250

120

110

60

330

-

180

90

190

760

370

350

Barnyard

270

120

150

50

430

-

180

110

200

650

360

410

Sorghum

240

160

150

70

300

180

100

90

210

880

270

340

Bajra

300

140

190

110

290

200

150

110

140

750

260

330

Rice

480

130

230

80

280

290

150

90

230

500

300

380

Wheat

290

130

170

70

280

180

90

140

180

410

220

280

(Source: Nutritive value of Indian foods, NIN, 2007)

Table 4. Vitamin profile of Millets

Millet

Thiamin (mg)

Niacin (mg)

Riboflavin

Vit A (carotene) (mg/100g)

Vit B6 (mg/100g)

Folic Acid (mg/100g)

Vit B5 (mg/100g)

Vit E
(mg/100g)

Foxtail

0.59

3.2

0.11

32

-

15.0

0.82

31.0

Proso

0.41

4.5

0.28

0

-

-

1.2

-

Finger

0.42

1.1

0.19

42

-

18.3

-

22.0

Little

0.3

3.2

0.09

0

-

9.0

-

-

Barnyard

0.33

4.2

0.1

0

-

-

-

-

Kodo

0.15

2.0

0.09

0

-

23.1

-

-

Sorghum

0.38

4.3

0.15

47

0.21

20.0

1.25

12.0

Bajra

0.38

2.8

0.21

132

-

45.5

1.09

19.0

Rice

0.41

4.3

0.04

0

-

8.0

-

-

Wheat

0.41

5.1

0.1

64

0.57

36.6

-

-

(Source: Nutritive value of Indian foods, NIN, 2007; MILLET in your Meals, http://www.sahajasamrudha.org/)

Table 5. Micronutrient Profile of Millets (mg/100g)

Millets

Mg

Na

K

Cu

Mn

Mb

Zn

Cr

Su

Cl

Foxtail

81

4.6

250

1.40

0.60

0.070

2.4

0.030

171

37

Proso

153

8.2

113

1.60

0.60

-

1.4

0.020

157

19

Finger

137

11.0

408

0.47

5.49

0.102

2.3

0.028

160

44

Little

133

8.1

129

1.00

0.68

0.016

3.7

0.180

149

13

Barnyard

82

-

-

0.60

0.96

-

3

0.090

-

-

Kodo

147

4.6

144

1.60

1.10

-

0.7

0.020

136

11

Sorghum

171

7.3

131

0.46

0.78

0.039

1.6

0.008

54

44

Bajra

137

10.9

307

1.06

1.15

0.069

3.1

0.023

147

39

Rice

90

-

-

0.14

0.59

0.058

1.4

0.004

-

-

Wheat

138

17.1

284

0.68

2.29

0.051

2.7

0.012

128

47

Table 6. Fatty acid composition of millets

Millet

Palmitic

Palmoleic

Stearic

Oleic

Linoleic

Linolenic

Foxtail

6.40

-

6.30

13.0

66.50

-

Proso

-

10.80

-

53.80

34.90

-

Finger

-

-

-

-

-

-

Little

-

-

-

-

-

-

Sorghum

14.0

-

2.10

31.0

49.0

2.70

Bajra

20.85

-

-

25.40

46.0

4.10

Rice

15.0

-

1.90

42.50

39.10

1.10

Wheat

24.50

0.80

1.00

11.50

56.30

3.70

(Source: Nutritive value of Indian foods, NIN, 2007; MILLET in your Meals, http://www.sahajasamrudha.org/)

Table 7. Amylose & Amylopectin content of millets

Cereal grain

Amylose (%)

Amylopectin (%)

Proso millet

28.2

71.8

Foxtail millet

17.5

82.5

Kodo millet

24.0

76.0

Finger millet

16.0

84.0

Sorghum

24.0

76.0

Bajra

21.1

78.9

Short Grain Rice

12-19

88-81

Wheat

25.0

75.0

(Source: MILLET in your Meals, http://www.sahajasamrudha.org/)

About Millets

Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops/ grains. Millet is tiny in size and round in shape and can be white, gray, yellow or red like you can see in pictures. Barnyard Millet are very high in their nutrition content. Each millets are three to five times nutritionally superior to rice and wheat in terms of proteins, minerals and vitamins. Millets are rich in B vitamins, calcium, iron, potassium, magnesium, zinc, also gluten-free and has low-GI (Glycemic index) thus millets are suitable for people allergies/intolerance of wheat. Also for diabetic, weight loss millets are excellent.

For thousands of years, millets has been growing such as Pearl millet, Barnyard millet, Sorghum, Foxtail millet, Little millet, Kodo millet, Proso millet and now ANI (Millet Network of India) promotes milets as Nutri-cereals instead of Coarse Cereals. Here some interesting facts about millets other than that they are gluten-free, highly nutritious, millets need very little water for their production, short growing period under dry, high temperature conditions and that's why in India, Africa, Asia millets are more popular. Millets also required rich soils for growth, no millet attracts any pest hence they have no or low fertilizer usage and pest-free. I did lot of research to write more about these millets, main sources are from google, wiki, whfoods.

Millets Benefits

  • Millets are rich in B vitamins, calcium, iron, potassium, magnesium, zinc, also gluten-free.
  • Helps to lower type 2 diabetic and reduces the risk of heart disease.
  • Millets are a great source of starch, making it a high-energy food. It is also an excellent source of protein and fiber.
  • Millets are mostly pest-free and low fertilizer used in growth (widely comes in Organic form).

Millets Recipes - Millets can be cooked as we make rice and serve with dal, sambar, rasam or any curry of our choice. We can also make various dosa, idli, upma, pongal, pulao, sweets from millets, they can also be use in baking. I will post few millets recipe regularly so we can include millets in our diet in more exciting way.

Millets Nutrition Facts per 100gms

Crop / Nutrient

Protein(g)

Fat (g)

Fiber(g)

Minerals(g)

Iron(mg)

Calcium(mg)

Calories (kcal)

Pearl Millet

10.6

4.8

1.3

2.3

16.9

38

378

Finger Millet

7.3

1.5

3.6

2.7

3.9

344

336

Foxtail Millet

12.3

4

8

3.3

2.8

31

473

Kodo Millet

8.3

3.6

9

2.6

0.5

27

309

Little Millet

7.7

5.2

7.6

1.5

9.3

17

207

Barnyard Millet

11.2

3.9

10.1

4.4

15.2

11

342

Sorghum

10.4

3.1

2

1.6

5.4

25

329

Proso Millet

12.5

2.9

2.2

1.9

0.8

14

356

Rice

6.8

2.7

0.2

0.6

0.7

10

362

Wheat

11.8

2

1.2

1.5

5.3

41

348

Pearl Millet | Bajra | Kambu

Pearl millet is the most widely grown type of millet and India is largest producer of pearl millet. Pearl millet is a rich source of phosphorus, which plays an important part in the structure of body cells. Consumption of pearl millets helps in minimizing the risk of type 2 diabetes. Being a good source of magnesium, millets act as a cofactor in a number of enzymatic reactions.

Finger Millet | Nachani | Kezhvaragu

Also known as African finger millet, red millet, ragi and very popular millet specially in Southern India. It is rich in calcium and protein and also have good amount of iron and other minerals. Ragi tops in antioxidant activity among common Indian foods, Ragi also has some good number of Essential Amino Acids (EAA) which are essential for human body.

Foxtail Millet | Kangni | Thinai

Foxtail millets are high in Iron content and these millets are totally pest-free. Foxtail not only not need any fumigants, but act as anti pest agents to store delicate pulses such as green gram. They also control blood sugar and cholesterol levels & increase HDL cholesterol.

Kodo Millet | Kodra | Varagu

Kodo millets contain high amounts of polyphenols, an antioxidant compound, they also has high on fibre, low on fat. Kodo millet inhibited glycation and cross-linking of collagen. Kodo millets are good for diabetes.

Little Millet | Kutki | Saamai

Little Millets seeds are smaller than other millets, like foxtail millet, little millet also high in Iron content, high in fibre like Kodo and has high antioxidant activity. It helps in diabetes and diseases related stomach.

Barnyard Millet | Jhangora | Kuthiravali

Barnyard millets are high in fibre content, phosporous and calcium. Bardyard has low glycemic index and thus helps in type 2 diabetes, cardiovascular disease with regular intake of this millet.