Bajra: An Unearthed Gem of Nutrition and Health Benefits

Bajra, also known as pearl millet, is full of fiber that helps with digestion and weight control. It's also good for people with diabetes because it doesn't raise blood sugar levels quickly.

By Elda Nutritionist(s),
Published May 17, 2023

Bajra, known as pearl millet in English, is a wholesome grain that has been part of the Indian subcontinent's diet for centuries. With its rich nutritional profile and myriad of health benefits, this grain is gradually gaining recognition in the contemporary diet scene. In this blog, we will explore the nutritional health benefits of bajra, some delightful bajra recipes, and a brief FAQ section to quench your curiosity about this super grain.


Bajra, also known as 'bajara' in certain regions, 'bajra' in Telugu, Tamil, and Kannada, is a powerhouse of nutrition. It is packed with essential nutrients and fiber that contribute to its many health benefits.

Nutritional Content of Bajra

Here's a quick look at the nutrition table per 100 grams of bajra:

Nutrient Amount
378 kcal
Protein 11.6 g
Fat 4.2 g
Carbohydrates 67.5 g
Dietary Fiber
11.8 g
42 mg
Iron 8 mg

Bajra is a rich source of proteins, essential amino acids, and antioxidants. It is also high in dietary fiber, thus making it a perfect food for maintaining good digestive health.

Health Benefits of Bajra

Health Benefits of Bajra

  1. Rich in Fiber: Bajra is a high-fiber grain, which aids in digestion, keeps you feeling full, and helps in weight management.
  2. Controls Diabetes: Bajra has a low glycemic index, making it a good grain choice for people with diabetes.
  3. Heart Health: It contains magnesium and potassium which are beneficial for heart health.
  4. Anti-Cancer Properties: Bajra contains lignans, a type of phytonutrient known for its potential anticancer properties.


Bajra is a versatile grain that can be used to make a variety of dishes. Here are a few simple bajra recipes to get you started.

Bajra Roti

Bajra Roti, a staple in many Indian homes, is a nutritious alternative to wheat roti. Made from bajra atta (flour), it is rich in fiber and comparatively lower in calories. A single bajra roti contains approximately 111 calories.

Bajra Khichdi

Bajra Khichdi is a comforting and nutritious dish made from bajra and lentils. It's a wonderful option for those looking to incorporate more bajra in their diet.

Jowar Bajra Roti

Jowar and bajra, two nutritional powerhouses, come together to make this wholesome roti. It's a great way to get the benefits of both these millets in your diet. A single jowar bajra roti contains approximately 98 calories.


1. Bajra vs Jowar: Which is healthier?

Both bajra and jowar are packed with essential nutrients. Bajra is high in proteins, fiber, and antioxidants, while jowar, also known as sorghum, is rich in iron, magnesium, and vitamin B1. The choice between jowar vs bajra largely depends on individual nutritional needs and preferences.

2. Can bajra be consumed daily?

Yes, bajra can be included in your daily diet, as it is a rich source of essential nutrients

3. Is bajra good for weight loss?

Yes, bajra is beneficial for weight loss due to its high fiber content, which keeps you feeling full for longer periods, thereby aiding in weight management.

4. Can bajra be eaten at night?

Bajra is a complex carbohydrate that releases energy slowly. It can be eaten at night as it promotes feelings of fullness and may aid in better sleep.

5. How is bajra beneficial for diabetic patients?

Bajra has a low glycemic index, which means it releases sugar into the bloodstream slowly. This helps in maintaining steady blood sugar levels, making it a good grain choice for people with diabetes.

6. What is the difference between bajra and jowar in terms of nutritional value?

While both bajra and jowar are nutritionally rich, they have some differences. Bajra is a better source of protein, while jowar is higher in iron content. Both are rich in fiber and make excellent additions to a balanced diet.

7. Can bajra be given to babies?

Bajra is a rich source of nutrients and can be introduced to a baby's diet after the age of 6 months. However, it's best to consult with a pediatrician before introducing any new food into a baby's diet.

8. What are the side effects of bajra?

While bajra is generally safe for consumption, overeating may lead to stomach discomfort due to its high fiber content. Additionally, bajra contains phytic acid that can inhibit the absorption of certain minerals.

9. What is bajra called in English?

Bajra is commonly known as Pearl Millet in English.

10. Can bajra be eaten raw?

Bajra should be cooked before consumption to enhance digestibility and nutrient availability. Raw bajra contains phytates which can interfere with the absorption of nutrients.

11. Is bajra roti gluten-free?

Yes, bajra roti is gluten-free and can be a great alternative for those with gluten intolerance or celiac disease.

12. How many calories does bajra khichdi have?

The calorie content of bajra khichdi can vary based on the ingredients and portion size. However, a rough estimate would be around 200-250 calories per serving.

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