Ancient Grains for Modern Health
Ragi, foxtail, jowar, bajra, and six more ancient Indian grains. Highest nutrition, lowest GI, and the cultural story behind each grain.
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.
Foxtail Millet (Navane)
12.3g protein, GI 50–60. Best millet for diabetics and weight management.
Jowar (Sorghum)
Gluten-free with 10.4g protein. Roti flour, porridge, and traditional Karnataka uses.
Bajra (Pearl Millet)
Highest iron of all millets at 8mg/100g. Winter grain of Rajasthan and North India.
Little Millet (Same/Saame)
Highest fibre millet at 7.6g/100g. Weight management and gut health.
Barnyard Millet (Oodalu)
Traditional fasting grain with 12.6g fibre — highest of all millets. GI ~50.
Kodo Millet (Harka)
Deccan millet with antioxidant polyphenols. Good for post-meal blood sugar control.
Proso Millet (Baragu)
Fast-cooking millet with 11g protein. Traditional Karnataka summer staple.
Browntop Millet (Korale)
Karnataka-origin millet with 12.5g fibre. Emerging research on metabolic health.
Buckwheat (Kuttu)
Gluten-free pseudo-cereal with complete protein. All 8 essential amino acids, rutin for blood vessels.
Multi-Millet Mix
Blend of ragi, jowar, bajra, foxtail, and little millet. Complete nutrition in one convenient flour.
Knowledge Articles
Millets vs Rice vs Wheat — Nutrition Showdown
Complete comparison table for protein, fibre, GI, and everyday cooking suitability.
Why Millets Disappeared From Indian Plates
The Green Revolution, PDS policy, and how millets were pushed out of daily diet.
Best Millet for Diabetics — GI Guide
GI values for all 9 millets. Which to eat daily, which to rotate, which to limit.
How to Cook Millets — Complete Beginner's Guide
Soaking, water ratios, pressure cooking, and simple recipes for each millet.
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.
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.