Kodo Millet: Health Benefits, Nutritional Values & Recipes


Paspalum scrobiculatum, also known as kodo millet is a type of minor millet, which is grown extensively in the Indian states of Uttarakhand, Gujarat, Maharashtra, Tamil Nadu etc. It is also known as ‘Poor man’s food’ because of its acclimatization to grow in both the conditions of drought as well as water-logging. But like the other millets, it is also rich in proteins, carbohydrates, dietary fiber, fat, vitamins, and minerals as compared to the cereals. It is also known as Cow grass, Rice grass, Ditch millet, Indian cow grass, Kodo Dana etc.

Kodo Millet Nutritional Value Per 100g

Here’s the nutritional value list converted into a table format:

Nutritional ValueAmount
Calories360 kcal
Protein7.6 g
Carbohydrates73 g
Dietary Fiber2 g
Iron5.3 mg

6 Health Benefits of Kodo Millet

  1. Anti-diabetic – Every 100 g of kodo millet has 2 g of crude fiber which absorbs extra simple carbohydrates from the digestive tract and thus prevents their uptake into the bloodstream. The bioactive compounds found in the cotyledon of kodo millet also possess anti-diabetic benefits.
  2. Anti-inflammatory – The polyphenols found in the kodo millet have anti-inflammatory diseases and hence are beneficial in arthritis. Active plant compounds like luteolin, found in little millet possess anti-inflammatory properties.
  3. Anti-cancerous – The anti-oxidants like – phenolics, carotenoids, flavonoids, etc, present in kodo millet scavenge the free radicals and thus start apoptosis of the cancerous cells and tumors.
  4. Phytochemicals Protection – The phytochemicals present in kodo millet like phenolics, glucosides, flavonoids, etc possess the properties of anti-microbial action, reduction in platelet aggregation, stimulation of the immune system, etc.
  5. Rich In Nutraceuticals – Kodo millet is a rich source of neutraceuticals like resistant starch, phytates, sterols, lignans, etc, which can prevent diabetes, cancer, constipation, stomach problems, flushing out extra cholesterol deposited in the body, etc.
  6. Weight Loss – Kodo millet helps in weight loss as it is a rich source of many active biological compounds called polyphenols like catechin, naringin, etc, which assists in increased glucose and fat breakdown. Along with weight loss, these compounds also assist in preventing Alzheimer’s disease, Parkinson’s disease, etc.

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3 Kodo Millet Recipes

Here are a few recipes that you can make using kodo millet. Very healthy and super nutritious, must-try recipes

  1. Kodo Kheer
  2. Kodo Millet Dhokla
  3. Kodo Millet Methi Rice


Kodo millet is one of the minor millets that is grown extensively in tropical countries like India. The best method to consume it, so that the effect of the anti-nutritional substances present in it is negligible is by soaking them overnight and then dry roasting them in the morning. These can treat a myriad of health problems like obesity, diabetes, cancer, memory loss, etc.

Nidhi Gupta is an ACE certified personal trainer and nutritionist with over 10 years of experience helping people reach their fitness goals. She is passionate about helping people live healthier lives and loves sharing her knowledge and expertise with others. Get in touch with her to learn more about how she can help you on your fitness journey.