What are Millets?
Millets are bunch of unprocessed small seeds of grains that are cultivated for consumption widely in dry parts of the world. Millets being in its purest form is said to be high in protein, carbohydrates and healthy minerals making it an ideal type to start your day with and incorporate these in your daily breakfast meals.
Millets were first found in regions of Asia and Africa where they played a crucial part in providing nutritional supply to the local people that didn't have enough exposure to processed grains and legumes. They are nutritious, healthy and versatile to use that makes its purpose more than just filling up your bellies as it does come in a variety of different millets that have their own speciality.
Millets include a vast variety in them such as fox millet, finger millet, barnyard millet and pearl millets that are commonly used in various parts of the globe. Being high in fibre and energy giving carbs they are most commonly eaten in between the meals and for breakfast in replacement of sugary processed breakfast cereal as well.
Types of Millets and their Nutritional Value
Foxtail Millet:
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These are most commonly known as kangni in India that is used as a supplement for whole wheat and its products. Fox millets are the one of the oldest forms of millet found and used by various communities that known for their nutty flavour and nutritious profile. They are said to be high in protein, dietary fibre and various other nutrients that are easy to digest by the body and help with better digestion and gut health.
| Nutritional components | Value per 100 g |
| Energy | 331 Kcal |
| Protein | 12.3 g |
| Dietary fibre | 8 g |
| Fat | 4.3 g |
| Phosphorus | 290 mg |
| Potassium | 250 mg |
| Magnesium | 81 mg |
| Vitamin A | 32 mg |
| Calcium | 31 mg |
| Vitamin E | 31 mg |
Pearl Millet:
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Pearl millets are most commonly known as Bajra in India that is used in the preparation of rotis and flatbreads that are packed with flavour and nutrients. Pearl millets are mostly used in the area of less water supply but still consist great nutritional profile with more minerals in them. Such one example of minerals could be the presence of magnesium and phosphorus in them that help protect and maintain the overall health of our bones and skeleton muscles.
| Nutritional components | Value per 100 g |
| Energy | 348 Kcal |
| Protein | 10.9 g |
| Dietary fibre | 11.49 g |
| Fat | 5.40 g |
| Carbohydrate | 61.78 mg |
| Potassium | 230 mg |
| Magnesium | 84 mg |
| Vitamin A | 38 mg |
| Calcium | 33 mg |
| Vitamin E | 33 mg |
Finger millet:
These are used more actively today as they have become widely popular by the celebrities who like eating these instead of any other grain or millet. This happens because they are free from any gluten protein in them that makes them easy to digest and a healthy option for those who are gluten allergic and prefer gluten- free food. Additionally, they great to be given to kids of smaller age as it contains good amounts of protein and calcium in them, making it a healthy snack option. Ragi or Finger millets is actually utilized in all types of cuisines wherever there is the presence of whole wheat and replaces it.
| Nutritional components | Value per 100 g |
| Energy | 320 Kcal |
| Protein | 7.16 g |
| Dietary fibre | 11.18 g |
| Fat | 1.92 g |
| Carbohydrate | 66.82 mg |
| Potassium | 443 mg |
| Magnesium | 146 mg |
| Vitamin A | 34.6 mg |
| Calcium | 364 mg |
| Vitamin E | 35 mg |
Proso Millet:
Proso millets also know as Chena is a type of millet that is better understood when compared to rice. It share a lot of similarities with rice and its characteristic properties but in a way proso millet is way more nutritious and healthier. Rice is a starchy, tasteless cereal product that is used as a medium of adding flavours on to. Similarly, proso millets also possess all the characteristic of a rice but a bit superior on the nutritional quality, fibre content and better for diabetic people. As we all are aware by the fact that diabetic are not given rice in their meal and so proso millet comes in to action here, where it is more nutritious than regular rice and does elevate our blood sugar levels.
| Nutritional components | Value per 100 g |
| Energy | 30 Kcal |
| Protein | 8.30 g |
| Dietary fibre | 9.00 g |
| Fat | 1.92 g |
| Carbohydrate | 65.90 mg |
| Calcium | 27 mg |
| Iron | 0.50 mg |
Little Millet:
These types of millets are also a widely used rice substitute which is extremely healthy and tasty. Little millets are known for their absence of starchiness and glutenous properties making it an even better option for both diabetic and gluten allergic population. They are said to be rich in protein, provide energy, healthy fat and calcium that makes it a good source of minerals as well.
| Nutritional components | Value per 100 g |
| Energy | 329 Kcal |
| Protein | 9.7g |
| Dietary fibre | 9.00 g |
| Fat | 5.2 g |
| Carbohydrate | 60.90 mg |
| Calcium | 17 mg |
| Iron | 9.30 mg |
Barnyard Millet:
Barnyard millets are another rice category millets that are best used to maintain our energy levels, protein and micronutrient demand. They are widely popular across the southern parts of Asia where they are grown as well as used in replacement in rice and wheat products. Barnyard millet is full of antioxidants, polyphenols, amino acids and flavonoids that provide a great nutritional profile for our body fulfilling the requirements of iron and calcium.
| Nutritional components | Value per 100 g |
| Energy | 398 Kcal |
| Protein | 10.5g |
| Dietary fibre | 12.6 g |
| Fat | 3.6 g |
| Carbohydrate | 68.8 mg |
| Calcium | 19 mg |
| Iron | 5 mg |
Kodo Millet:
Another widely popular rice substitute would be Kodo millet. These are exclusive in Asia and are also rich in nutty texture and flavour suitable to prepare porridge, puddings and other milk dishes. These possess the balance of having a bunch of minerals like potassium, calcium, iron, zinc, sodium and phosphorus that are balanced by the presence of dietary fibre in them. The adequate usage of such nutritious millets helps reduce weight, manage liver and kidney function and provide good energy to the body.
| Nutritional components | Value per 100 g |
| Carbohydrate | 59.2 g |
| Protein | 10.6 g |
| Fibre | 10.2 g |
| Fats | 4.2 g |
| Phosphorus | 188 mg |
| Potassium | 107.8 mg |
| Calcium | 27.0 mg |
| Sodium | 3.48 mg |
| Vitamin B3 | 2.0 mg |
| Zinc | 1.58 mg |
| Iron | 0.5 mg |
| Vitamin B5 | 0.28 mg |
| Vitamin B1 | 0.18 mg |
| Vitamin B2 | 0.09 mg |
| Folate | 33.06 mcg |
| Vitamin K | 0.5 mcg |
Conclusion
Millets are extremely healthy energy giving cereal products that inside in a variety of ways. In this blog you will learn about the types of millets and their nutritional value.
FAQ
Q. What are barnyard millets?
A- Barnyard millets are another rice category millets that are best used to maintain our energy levels, protein and micronutrient demand. They are widely popular across the southern parts of Asia where they are grown as well as used in replacement in rice and wheat products. Barnyard millet is full of antioxidants, polyphenols, amino acids and flavonoids that provide a great nutritional profile for our body fulfilling the requirements of iron and calcium.