Millet Varieties in India: Nutrition & Best Uses
Explore ragi, jowar, bajra, foxtail, little millet and more. Compare nutrition, GI values, protein, fiber, and the best culinary uses for each Indian millet.
Clinical summary
Millets are gluten-free, nutrient-dense grains with low glycemic index. Ragi is the richest plant source of calcium, while jowar and bajra provide superior iron and protein compared to wheat and rice.
Frequently asked questions
Which millet is best for diabetes?
Foxtail millet and little millet have the lowest glycemic index (~50-54) among millets, making them ideal for blood sugar management.
Can millets be eaten daily?
Yes, millets can be consumed daily. However, rotating between different types is recommended as some contain goitrogens that may affect thyroid function in excess.
Which millet has the most calcium?
Ragi (finger millet) contains ~344mg calcium per 100g — nearly 3x more than milk, making it the best plant-based calcium source.
By Dr. Anagha Tulasi, PhD