Nutritional Information of Millets

Here’s a clear, structured overview of the nutritional information for Millets (commonly referred to as Shri Dhanya or “Sri Dhanya”) — based on typical whole, raw millet grains per 100 g. (Actual values can vary slightly by millet type — ragi, jowar, bajra, foxtail, little millet, etc.)

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🧾 Millets (Shri Dhanya) — General Nutritional Profile (per 100 g, uncooked)

Nutrient	Approx. Amount	Role / Benefit
Energy	~350 – 370 kcal	Provides sustained calories
Carbohydrates	~70 – 75 g	Slow-releasing energy source
Dietary Fiber	~8 – 10 g	Aids digestion & satiety
Protein	~8 – 12 g	Plant-based protein
Total Fat	~3 – 5 g	Healthy fats
Calcium	~30 – 350 mg*	Bone & dental health support
Iron	~4 – 9 mg	Helps red blood cell formation
Magnesium	~110 – 140 mg	Muscle & nerve function
Phosphorus	~280 – 350 mg	Bone & energy metabolism
Potassium	~250 – 350 mg	Electrolyte balance
B-Vitamins (niacin, B6, folate)	Moderate amounts	Energy metabolism

* Calcium content varies widely among millets — ragi (finger millet) is especially high in calcium compared with other types.

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🥇 Key Nutritional Highlights

✅ High Dietary Fiber

• Supports digestion and regular bowel movements.

• Helps manage blood glucose levels (slow carbohydrate release).

✅ Good Plant-Based Protein

• Millets provide protein — combine with legumes to form complete proteins.

✅ Rich in Minerals

• Calcium: Particularly in ragi, good for bone health.

• Iron: Supports hemoglobin formation.

• Magnesium & Phosphorus: Important for metabolic and cellular functions.

✅ Naturally Gluten-Free

• Suitable for those with gluten intolerance or celiac disease.

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📊 Approximate Nutrition in Popular Millet Types (per 100 g uncooked)

Millet Type	Protein	Fiber	Calcium	Iron
Ragi (Finger)	~7 – 9 g	~3 – 4 g	~350 mg	~3 – 4 mg
Jowar (Sorghum)	~10 – 11 g	~6 – 7 g	~25 – 30 mg	~4 – 5 mg
Bajra (Pearl)	~11 – 12 g	~8 g	~34 mg	~5 – 6 mg
Foxtail Millet	~12 g	~8 g	~31 mg	~2.5 mg

These are typical averages; actual nutrient values vary with variety, soil, processing, and growing conditions.

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🌿 Health Benefits Linked to Nutritional Content

✔ Heart health: high fiber & healthy fats
✔ Blood sugar control: low glycemic impact
✔ Bone & mineral support: calcium & phosphorus
✔ Weight management: fiber rich & satiating
✔ Digestive well-being: fiber + resistant starch

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🍽️ Tips to Maximize Nutrients

• Soak millets before cooking → improves digestibility.

• Sprout where possible → boosts nutrient availability.

• Pair with legumes & vegetables → more balanced meals.

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If you want detailed nutrition for a specific type of millet (like ragi or bajra) or how to cook them for maximum benefits, just let me know! 🌾