Barnyard Millet: Health Benefits, Nutritional Values & Recipes


Barnyard Millet, scientifically known as Echinocloa esculenta or sama rice is a traditional grain, mainly grown in the Uttarakhand state of India. It is known to the human civilization for 8000 years ago. It is a rich source of carbohydrates, protein, healthy fats, iron, phosphorous and many vitamins.

Barnyard Millet Nutritional Value Per 100g

Nutritional Value Amount
Calories 200 kcal
Protein 10.5 g
Fat 3.5 g
Carbohydrates 68 g
Dietary Fiber 12 g
Phosphorous 280 mg

6 Health Benefits of Barnyard Millet

  1. Manage Diabetes – Barnyard millet is rich in phenolic compounds which help in managing blood sugar levels and thus lower post-prandial spikes in glucose levels. The dehulled and slightly roasted barnyard millet is best for people diagnosed with type 2 diabetes.
  2. Strong Bones – This millet is rich in calcium and phosphorous which helps in bone mineralization and thus makes bones and teeth stronger. It helps in preventing osteoporosis and prevents the risk of easy fractures.
  3. Good For the Heart – Barnyard millet can retrograde amylase and hence convert it into resistant starch. A resistant starch-rich diet is good for people with heart ailments and diabetes, that’s why this millet is best for scavenging cholesterol deposited in the heart’s blood vessels.
  4. Weight Loss Ally – This millet has a copious amount of protein which makes it an ideal food for weight loss as its high protein content helps in curbing recurrent hunger pangs as in the case of many obese people.;
  5. Supports Gut Health – This millet is good for the gut microbiome as it has a good amount of both soluble and insoluble fiber. It is also a rich source of iron which helps in curing any deficiency of iron in the blood. The fiber content of this grain makes it a good prebiotic source for the bacteria in the gut.
  6. Anti-oxidant property – Barnyard millet is rich in phenolics, flavonoids, and carotenoids which helps in preventing any kind of inflammation, reduces any damage due to free radicals, and hence protects the body from chronic diseases like heart ailments, diabetes, and cancer.

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4 Healthy Barnyard Millet Recipes

Barnyard millet can be incorporated into your daily diet with the following unique and delicious recipes. Do try making these Samak rice recipes at home

  1. Stewed pumpkin Samak rice
  2. Barnyard pulao
  3. Barnyard upma
  4. Barnyard kheer


Barnyard millet is exceptionally rich in plant compounds, anti-oxidants, flavonoids, protein, and dietary fiber which makes it the best suitable diet for diabetics, heart patients, and hypertensive patients.

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