Ancient Grains for Modern Health
Ragi, foxtail, jowar, bajra, and 6 more. GI table for all 9 millets, cooking guides, thyroid concerns, and why millets disappeared from Indian plates.
All 9 Millets — Nutrition Comparison (per 100g raw, IFCT 2017)
| Millet | Calories | Protein (g) | Fibre (g) | Calcium (mg) | Iron (mg) | GI (approx.) |
|---|---|---|---|---|---|---|
| Ragi (Finger Millet) | 328 | 7.3 | 3.6 | 344 | 3.9 | 54–68 |
| Foxtail Millet | 351 | 12.3 | 8.0 | 31 | 2.8 | 50–60 |
| Jowar (Sorghum) | 349 | 10.4 | 2.7 | 25 | 4.1 | 62–70 |
| Bajra (Pearl Millet) | 361 | 11.0 | 1.2 | 42 | 8.0 | 55–65 |
| Little Millet | 341 | 7.7 | 7.6 | 17 | 9.3 | ~52 |
| Barnyard Millet | 342 | 6.2 | 12.6 | 20 | 15.2 | ~50 |
| Kodo Millet | 353 | 8.3 | 9.0 | 27 | 0.5 | ~52 |
| Proso Millet | 341 | 11.0 | 2.0 | 14 | 3.0 | ~58 |
| Browntop Millet | ~340 | 11.5 | 12.5 | — | 0.5 | N/A |
| Buckwheat | 343 | 13.3 | 10.0 | 18 | 2.2 | 54 |
| White Rice (reference) | 345 | 6.8 | 0.4 | 10 | 0.7 | 72 |
Source: IFCT 2017, NIN Hyderabad. GI values from published literature — vary by cooking method and variety.
Product Guides
Ragi (Finger Millet)
344mg calcium per 100g — highest of any cereal. Complete guide to benefits, baby food, and side effects.
6 min read
Foxtail Millet (Navane)
12.3g protein, GI 50–60. Best millet for diabetics and weight management.
5 min read
Jowar (Sorghum)
Gluten-free with 10.4g protein. Roti flour, porridge, and traditional Karnataka uses.
7 min read
Bajra (Pearl Millet)
Highest iron of all millets at 8mg/100g. Winter grain of Rajasthan and North India.
8 min read
Little Millet (Same/Saame)
Highest fibre millet at 7.6g/100g. Weight management and gut health.
5 min read
Barnyard Millet (Oodalu)
Traditional fasting grain with 12.6g fibre — highest of all millets. GI ~50.
5 min read
Kodo Millet (Harka)
Deccan millet with antioxidant polyphenols. Good for post-meal blood sugar control.
5 min read
Proso Millet (Baragu)
Fast-cooking millet with 11g protein. Traditional Karnataka summer staple.
5 min read
Browntop Millet (Korale)
Karnataka-origin millet with 12.5g fibre. Emerging research on metabolic health.
6 min read
Multi-Millet Mix
Blend of ragi, jowar, bajra, foxtail, and little millet. Complete nutrition in one convenient flour.
7 min read
Knowledge Articles
Millets vs Rice vs Wheat — Nutrition Showdown
Complete comparison table for protein, fibre, GI, and everyday cooking suitability.
6 min read
Why Millets Disappeared From Indian Plates
The Green Revolution, PDS policy, and how millets were pushed out of daily diet.
8 min read
Best Millet for Diabetics — GI Guide
GI values for all 9 millets. Which to eat daily, which to rotate, which to limit.
7 min read
How to Cook Millets — Complete Beginner's Guide
Soaking, water ratios, pressure cooking, and simple recipes for each millet.
7 min read
Millet Side Effects & Thyroid — What the Research Says
Goitrogens in millets and thyroid health. Who should limit, who can eat freely, and how cooking helps.
5 min read
Millet Side Effects — Complete Guide
Phytic acid, oxalates, digestive bloating and kidney risk — who can eat millets freely and who should limit them.
8 min read
Is White Rice Bad For You? — The Honest Answer
White rice GI 72, minimal fibre — but 70% of India eats it daily. The nuanced evidence-based answer.
6 min read