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)
|
Carbo-hydrates (g) |
Protein |
Fat |
Energy (KCal) |
Crude fibre |
Mineral matter |
Ca |
P |
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 |
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/)
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 |
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/)
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/)
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 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.
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 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.
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 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 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 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 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.