Bajra: 4 Health Benefits, Nutrition and Its Uses

Bajra Benefits of Bajra Nutritional Value of Bajra Uses of Bajra


What Is Bajra ?

Bajra, also referred to as pearl millet, is a cereal grain that has been produced and eaten in India for a very long time. It is a significant staple food, particularly in rural areas of India, and is a rich source of vitamins, minerals, and antioxidants.

It is a hardy crop that can flourish in a variety of soil types and climates, making it a crucial crop for small farmers in many regions of India.

Protein, fiber, iron, magnesium, and B vitamins are just a few of the nutrients and minerals that can be found in abundance in bajra. For those with celiac disease or gluten intolerance, it is a good alternative to wheat because it is also gluten-free


Health Benefits of Bajra 

  • Improves digestion: The high dietary fiber content of bajra aids in digestion and guards against constipation. It is a fantastic option for diabetics because it also lowers blood sugar levels.
  • Good for heart health: Magnesium, which has been demonstrated to help control blood pressure and enhance heart health, is present in bajra. Moreover, it has a lot of antioxidants, which help shield the heart and other organs from harm from free radicals.
  •  Boosts energy levels: Complex carbs, such as those found in bajra, give you sustained energy for a longer period of time. B vitamins, which aid in transforming food into energy, are also abundant in it.
  •  Bajra is a good source of calcium, magnesium, and phosphorus, all of which are crucial for bone health.


How to Cook Bajra

Bajra is a flexible ingredient that works in many meals in place of grains like rice, quinoa, oats, and others. Just boil 2 cups (473 mL) of water or broth with 1 cup (170 g) of millet to make bajra. After that, lower the heat to a simmer and give it 15 minutes to cook. This process ought to result in a fluffy, light grain.

You may add up to 237 mL of water, dairy, or broth to your bajra. This will make it more porridge-like. To bring out a deep, nutty flavor in the grain, you can also toast the dry millet for a short period of time before adding the liquid.

Bajra can be soaked in water or a dairy product rich in Lactobacillus, such as buttermilk or kefir, for several hours or even days before cooking. In Africa and Asia, millet and millet flour are frequently fermented. It certainly influences its nutritional content as well as flavor and taste.

One study discovered that pearl millet flour that had been fermented and frozen for two days had levels of certain phenolic compounds that were 30% higher. Chemicals found in plants called phenolic compounds assist your body in coping with ageing, inflammation, and chronic illness.

Despite the paucity of studies on the subject, some research suggests that the initial processing of the grain, as well as soaking or sprouting millet before eating, can have an impact.

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Nutritional Value of Bajra (Per 100g)

  • Calories: 378
  • Carbohydrates: 72g
  • Fiber: 8g
  • Protein: 11g
  • Fat: 5g
  • Calcium: 42mg
  • Iron: 2.8mg
  • Magnesium: 114mg
  • Phosphorus: 285mg
  • Potassium: 308mg
  • Zinc: 1.7mg
  • Vitamin B1 (thiamine): 0.4mg
  • Vitamin B2 (riboflavin): 0.2mg
  • Vitamin B3 (niacin): 2.9mg


Fiber, protein, and important minerals like magnesium and phosphorus are all abundant in bajra. It contains large amounts of vitamins B1, B2, and B3. Bajra is also devoid of gluten and has a low glycemic index, making it a healthy alternative for those who have diabetes or celiac disease.

Uses Of Bajra: 

Bajra (pearl millet) is a versatile grain that is widely consumed in India and other parts of the world. Here are some common uses of bajra:

  1. Bajra roti: Bajra flour is used to make traditional Indian flatbreads called roti. These are a staple in many households, especially in rural areas.
  2. Bajra khichdi: Bajra is used to make a savory porridge-like dish called khichdi, which is a popular comfort food in India.
  3. Bajra porridge: A quick and easy to prepare breakfast alternative, bajra porridge can be enhanced with milk, fruits, and nuts for added taste.
  4. Bajra snacks: Bajra can be used to make a variety of snacks like bajra vada, bajra papad, and bajra chakli.
  5. Bajra in soups and stews: Bajra can be added to soups and stews to make them more hearty and nutritious.
  6. Bajra flour in baking: Bajra flour can be used as a gluten-free alternative to wheat flour in baking.