What are the 7 Different Types of Millets and their Benefits?

Suvedha Balasubramanian
Jun 6, 2024
11 min read

Updated: Aug 5

Nammalvar says that incorporating millet into our diet can help combat malnutrition and lifestyle diseases.

In recent years, there has been a significant shift in how we view certain foods. What was once considered inferior can now be seen as a nutritional powerhouse, and millet is a prime example of this transformation.

Not too long ago, millet was seen as the food of the poor, while rice was the go-to staple for many. Times have changed, and now millet is gaining recognition as a nutritious and versatile superfood. It’s packed with protein, fiber, and essential nutrients, making it a great choice for a balanced diet.

With a variety of types, each millet brings its unique flavor, nutritional profile, and culinary potential. From the towering stalks of pearl millet to the tiny, nutrient-packed grains of little millet, these hardy crops are making a comeback in modern diets, celebrated for their health benefits and environmental sustainability.

Let’s delve into the types of millets and explore the distinctive qualities of each type, uncovering why they are cherished staples across the globe.

What is a Millet?

Millet is a group of small-seeded grasses that have been cultivated for thousands of years, primarily in Africa and Asia. Despite its long history, millet has often been overlooked in favor of more common grains like rice and wheat. However, millet is making a comeback as people recognize its impressive health benefits and versatility.

Millet comes in various types, including pearl, finger, and foxtail millet, each with its unique flavor and texture. It's naturally gluten-free, making it an excellent option for those with celiac disease or gluten sensitivity.

Nutritionally, millet is a powerhouse. It's rich in protein, fiber, vitamins, and minerals. It provides essential nutrients such as magnesium, phosphorus, and B vitamins, which are crucial for maintaining good health.

Additionally, its high fiber content helps with digestion and can aid in weight management.

What are the 7 Different Types of Millets?

Pearl Millet (Kambu)
Finger Millet (Ragi)
Foxtail Millet (Thinai)
Proso Millet (Panivaragu)
Barnyard Millet (Kuthiraivali)
Kodo Millet (Varagu)
Little Millet (Samai)

1. Pearl Millet (Kambu)

Pearl millet, also known as bajra in India, is the most widely grown millet type. The plants are tall, with thick stalks, and the grains are small, round, and typically gray or yellow.

Nutritional Value: High in protein, fiber, magnesium, and iron. It also contains beneficial phytochemicals.
Uses: It is a staple food in arid and semi-arid regions, used to make porridge, flatbreads (like bajra roti), and even fermented foods and beverages.
Cultivation: Thrives in hot, dry climates and poor soils, making it ideal for regions with limited water.

Here’s the nutritional table for Pearl Millet (per 100g)

2. Finger Millet (Ragi)

Finger Millet, also known as ragi or nachni, has small, reddish-brown seeds. The plant's seed head has a characteristic 'finger-like' structure.

Nutritional Value: Extremely high in calcium, iron, fiber, and amino acids like methionine.
Uses: Commonly ground into flour to make porridge, flatbreads, and various traditional dishes. It is also used in brewing.
Cultivation: Grows well in arid conditions and poor soils. It is commonly cultivated in parts of Africa and India.

Nutritional content of a Finger Millet per 100g:

3. Foxtail Millet (Thinai)

Foxtail millet, characterized by its slender, grassy stalks and small seeds, is also known as Italian millet or kaon/kanji.

Nutritional Value: Rich in carbohydrates, dietary fiber, and protein. It also contains significant amounts of vitamins and minerals.
Uses: Used in porridges, soups, and as a rice substitute. In some cultures, it is also used for brewing alcohol.
Cultivation: Grows quickly and is adaptable to various soil types, though it prefers well-drained soils.

Nutritional content of Foxtail millet per 100g:

4. Proso Millet (Panivaragu)

Proso Millet, also known as common millet or Panivaragu in Tamil, it has small, round seeds and is one of the fastest-growing millet varieties.

Nutritional Value: High in protein, fiber, and antioxidants. It has a low glycemic index, making it suitable for diabetics.
Uses: Often used in porridges, pilafs, and as a component in multi-grain bread. It is also a popular birdseed.
Cultivation: Requires less water and grows well in temperate climates, making it popular in the U.S., Europe, and Asia.

Here’s the nutritional table for Proso Millet (per 100g)

5. Barnyard Millet (Kuthiraivali)

Known for its fast growth, barnyard millet has tiny, round seeds that can be white, light brown, or gray.

Nutritional Value: High in fiber, protein, and essential minerals like iron and magnesium.
Uses: Used in traditional dishes, porridges, and as a rice substitute. It is especially popular in fasting foods in India.
Cultivation: Grows quickly and is adaptable to a variety of soil and climatic conditions, though it prefers moist soils.

Here’s the nutritional table for Barnyard Millet (per 100g)

6. Kodo Millet (Varagu)

Kodo millet has small, dark brown seeds and is often considered a minor millet due to its localized cultivation.

Nutritional Value: Rich in dietary fiber, protein, and essential minerals. It also contains antioxidants and phytochemicals.
Uses: Often used in traditional Indian dishes, porridge, and snacks. Its slightly bitter taste is distinctive.
Cultivation: Drought-resistant and grows well in poor soils, particularly in India and parts of Africa. Here’s the nutritional table for Kodo Millet (per 100g)

7. Little Millet (Samai)

Little millet has tiny, round seeds that can be yellow, white, or brown. It is a hardy crop known for its short growing season.

Nutritional Value: High in B vitamins, minerals like iron and zinc, and dietary fiber.
Uses: Used in porridges, snacks, and as a rice substitute. It is popular in traditional Indian cuisine.
Cultivation: Thrives in dry climates and poor soils, commonly cultivated in India.

Here’s the nutritional table for Little Millet (per 100g)

Here’s an Overview of the Different Types of Millets

Here’s a nutritional breakdown of the various types of millets:

Nutrient	Pearl Millet (Bajra)	Finger Millet (Ragi)	Foxtail Millet	Proso Millet	Barnyard Millet	Kodo Millet	Little Millet
Calories (kcal)	119	336	351	378	300	300	350
Protein (g)	3.5	7.6	12.3	11.0	11.0	9.0	7.0
Fat (g)	1.2	1.5	4.0	3.4	4.0	4.0	4.0
Carbohydrates (g)	23.0	72.0	60.0	70.0	60.0	65.0	60.0
Dietary Fiber (g)	1.2	6.0	8.0	10.0	9.0	8.0	7.5
Calcium (mg)	42	344	31	13	27	27	17
Iron (mg)	2.0	3.9	2.0	1.6	4.0	2.5	3.0
Magnesium (mg)	114	137	175	103	142	112	134
Phosphorus (mg)	284	283	289	252	291	231	290
Potassium (mg)	195	408	280	286	220	180	210
Zinc (mg)	1.3	3.0	2.0	1.4	2.0	2.0	2.0

How to Incorporate Millets into your diet?

Including millet in your diet is easy and versatile, as it can be used in a wide variety of dishes. Here are some simple and delicious ways to add millet to your meals:

1. Millet Porridge

How: Cook millet with milk or water and sweeten with honey or maple syrup. Add fruits like bananas, berries, or nuts for extra flavor and nutrition.
Benefits: A hearty and filling breakfast that provides fiber, protein, and essential vitamins.

2. Millet Health Mix

How: Combine different types of millets with pulses, seeds, and nuts to create a health mix. You can roast the mixture and have it as a snack, or add it to porridge, smoothies, or yogurt.
Benefits: This nutrient-packed combination offers a rich source of protein, fiber, healthy fats, and essential vitamins and minerals. Regularly consuming a health mix can help combat malnutrition, support digestive health, and contribute to overall well-being.

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3. Millet as a Rice Substitute

How: Cook millet as you would rice, and use it as a base for curries, stews, or salads. It pairs well with vegetables, legumes, and meats.
Benefits: A gluten-free alternative to rice that adds extra nutrients like fiber and magnesium.

4. Millet Pancakes or Flatbreads

How: Make millet flour from ground millet grains and use it to prepare gluten-free pancakes or flatbreads (like bajra roti). You can mix it with other flours like rice or chickpea flour for better texture.
Benefits: A healthy, protein-rich option for breakfast or snacks.

5. Millet Salad

How: Cook millet and allow it to cool. Mix it with fresh veggies, herbs, and a dressing of olive oil, lemon juice, and your favorite seasonings. Add beans or grilled chicken for a complete meal.
Benefits: A light yet filling meal that's perfect for a nutritious lunch or dinner.

6. Millet Soups and Stews

How: Add cooked millet to your favorite soups or stews as a thickener. It absorbs flavors well and adds a hearty texture.
Benefits: A comforting and nutritious addition to your soups, rich in fiber and minerals.

7. Baking with Millet Flour

How: Replace part or all of the wheat flour in your baking recipes with millet flour to make gluten-free muffins, bread, or cakes.
Benefits: A great way to enjoy baked goods with added fiber, protein, and nutrients from millet.

8. Millet Smoothies

How: Add cooked millet to your morning smoothie. Blend it with fruits like mango, berries, and spinach, along with yogurt or milk, for a creamy, filling smoothie.
Benefits: An easy way to sneak in some extra nutrients, fiber, and protein into your day.

9. Millet as a Snack

How: You can also make roasted millet snacks. Simply roast millet in a pan, season it with your choice of spices, and enjoy it as a crunchy snack.
Benefits: A healthy alternative to chips or crackers, packed with fiber and low in fat.

10. Millet-Infused Smoothie Bowls

How: Mix cooked millet with yogurt and top with fruits, nuts, seeds, and a drizzle of honey for a smoothie bowl.
Benefits: Provides a satisfying breakfast or snack with a good mix of fiber, protein, and healthy fats.

What are the Benefits of the Millets?

Millet is more than just a versatile grain; it's a nutritional powerhouse that offers numerous health benefits. Here are some key reasons to include millet in your diet:

Rich in Nutrients

Millets are a good source of vitamins and minerals, including iron, magnesium, phosphorus, and B vitamins. These nutrients are essential for various bodily functions such as energy production, bone health, and immune support.

High Fiber Content

Millets are high in dietary fiber, which aids in digestion, prevents constipation, and promotes a healthy gut. Fiber also helps in controlling blood sugar levels and reducing cholesterol.

Gluten-Free

Millets are naturally gluten-free, making them an excellent option for people with celiac disease or gluten intolerance.

Antioxidant Properties

Millets contain antioxidants such as phenolic acids and flavonoids, which help neutralize free radicals in the body. This can reduce inflammation and lower the risk of chronic diseases such as heart disease and cancer.

Low Glycemic Index

Millets have a low glycemic index, meaning they release glucose slowly into the bloodstream. This helps in maintaining stable blood sugar levels and is beneficial for people with diabetes. Read more about which millet is good for diabetes

Heart Health

The magnesium and potassium in millet can help regulate blood pressure and improve heart health. Additionally, the fiber content helps in lowering LDL (bad) cholesterol levels, further supporting cardiovascular health.

Weight Management

The high fiber content in millet promotes satiety, helping in weight management by reducing overall calorie intake.

Improved Digestion

The fiber and prebiotic properties of millets support the growth of healthy gut bacteria, enhancing overall digestive health.

Rich in Protein

Millets are a good source of plant-based protein, which is essential for muscle repair and growth, especially in vegetarian and vegan diets. Read more about which millet has high protein content.

Bone Health

The presence of calcium and phosphorus in millet contributes to strong bones and teeth, reducing the risk of osteoporosis.

Which Millets have the highest nutritional Content?

Millets are celebrated for their high nutritional content, each offering unique health benefits. Here’s an overview of which millet excels in specific nutrients and their respective health benefits:

1. Pearl Millet:

High in Iron: Pearl millet is an excellent source of iron, which is essential for the formation of hemoglobin in the blood and for preventing anemia.
Rich in Protein: It provides a good amount of protein, necessary for muscle repair and growth.
Fiber Content: Its high fiber content aids in digestion and helps prevent constipation.
Magnesium and Zinc: These minerals support immune function and bone health.

2. Finger Millet:

High in Calcium: Finger millet stands out for its exceptional calcium content, making it excellent for bone health and preventing osteoporosis.
Rich in Antioxidants: Contains phenolic compounds that act as antioxidants, protecting the body from oxidative stress.
High in Fiber: Promotes healthy digestion and helps control blood sugar levels, making it beneficial for diabetics.
Amino Acids: Contains essential amino acids like methionine, crucial for overall health.

3. Foxtail Millet:

Rich in Dietary Fiber: Helps maintain healthy digestion and prevents constipation.
Low Glycemic Index: Makes it suitable for diabetics by helping regulate blood sugar levels.
High in Iron and Calcium: Supports blood health and bone strength.
Antioxidants: contain compounds that help reduce oxidative stress in the body.

4. Proso Millet:

High in Protein: Proso millet is rich in protein, aiding in muscle repair and growth.
Rich in Antioxidants: Contains polyphenols that act as antioxidants, promoting overall health.
Low Glycemic Index: Beneficial for controlling blood sugar levels, making it ideal for diabetics.
Magnesium and Phosphorus: Essential for bone health and energy production.

5. Barnyard Millet:

High in Fiber: Supports healthy digestion and helps manage weight by keeping you fuller for longer.
Rich in Iron: Aids in preventing anemia and improving blood health.
Good Source of B Vitamins: Essential for energy production and maintaining healthy brain function.
Low Glycemic Index: Helps in controlling blood sugar levels.

6. Kodo Millet:

High in Fiber: Promotes digestive health and helps in managing weight.
Rich in Phytochemicals: Contains compounds that help in reducing the risk of chronic diseases.
Good Source of Protein: Supports muscle repair and growth.
Antioxidants: Help in reducing oxidative stress in the body.

7. Little Millet:

High in Iron: Little millet is rich in iron, supporting blood health and preventing anemia.
Rich in B Vitamins: Helps in maintaining good metabolic health.
Dietary Fiber: Aids in digestion and helps in maintaining a healthy weight.
Low Glycemic Index: Ideal for managing blood sugar levels.

What are the Side effects of Millet Consumption?

While millets are generally healthy and beneficial, there are some potential side effects to be aware of, particularly when consumed in large quantities or by certain individuals. Here are some of the possible side effects of millets:

Goitrogenic Effect:

Issue: Millets contain goitrogens, which can interfere with iodine uptake by the thyroid gland, potentially leading to thyroid issues such as goiter.

Impact: This is particularly a concern for individuals with existing thyroid problems or those with a low iodine intake.

Digestive Discomfort:
Issue: The high fiber content in millets can cause digestive issues like bloating, gas, and constipation if not consumed with adequate water.
Impact: People with sensitive digestive systems or those not accustomed to high-fiber diets might experience discomfort.
Antinutrients:
Issue: Millets contain antinutrients such as phytic acid, which can bind to minerals like iron, calcium, and zinc, reducing their absorption in the body.Impact: This could potentially lead to mineral deficiencies if millets are a major part of the diet and not properly prepared (e.g., soaking, fermenting) to reduce antinutrient levels.
Allergic Reactions:
Issue: Although rare, some individuals may have an allergic reaction to millets, manifesting as skin rashes, itching, or more severe reactions.
Impact: Individuals with known food allergies should introduce millets into their diet cautiously and monitor for any adverse reactions.
Blood Sugar Levels:
Issue: Despite their low glycemic index, consuming millet in very large quantities could still affect blood sugar levels.
Impact: Diabetics should monitor their blood sugar levels when incorporating millets into their diet to ensure it doesn't cause unexpected spikes.
Digestive Adaptation:
Issue: Sudden introduction of a large amount of millet into the diet can cause digestive discomfort as the body adapts.
Impact: It's advisable to gradually introduce millets into the diet to allow the digestive system to adjust.

Choose What is Good For You!

Each type of millet has unique nutritional benefits that make it valuable in a balanced diet. Whether it's the high calcium content in finger millet for strong bones, the iron-rich pearl millet for better blood health, or the complete protein profile of kodo, these grains provide essential nutrients that support overall health and wellness. Choose what is good for you!