Pearl Millet (Bajra): Health Benefits, Nutritional Values & Recipes

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Relying solely on wheat all around the year is not a healthy choice from a nutritional point of view. Pearl millet is a nutritious cereal and it comes in sixth position after rice, wheat, maize, barley, and sorghum (jowar) in terms of an important cereal crop.

What is Pearl Millet?

Pearl millet or bajra as it is locally known, is a climate-compliant crop. This means it is capable of growing in arid and semi-arid regions of the Indian subcontinent. It makes it an easily affordable crop. Moreover, it does not need chemical fertilizers and can grow even in low-nutrient soil conditions. These attributes tell us that it is far less loaded with chemicals. This also reduces its market price and makes it affordable.

Nutritional Value of Pearl Millet per 100g

Here’s the nutritional value of Bajra per 100g presented:

Nutritional ValueAmount
Calories361 kcal
Protein11.6 g
Fat5 g
Carbohydrates (CHO)67.5 g
Fiber8 g
Sugar0.4 g
Calcium42 mg
Iron8 mg
Phosphorous285 mg
Potassium307 mg
Sodium10.9 mg
Zinc3.1 mg

At Fitness with Nidhi, we always strive to provide you with easily available, nutrient dense options for weight loss instead of giving you crash diets.       

10 Health Benefits of Pearl Millet

  1. Lowers high blood sugar levels – As bajra has both soluble and insoluble fibers which take longer time for digestion and thus don’t spike up blood sugar levels instantly, it is a healthier choice for diabetics.
  2. Maintains blood pressure – Pearl millet is a good source of potassium that helps in flushing out excess sodium from the body, so it helps in lowering high blood pressure.
  3. Gluten-free diet – Bajra does not contain gluten (a protein found in wheat). So, it is a good substitute for wheat for celiac disease patients and even for those who are suffering from any form of wheat allergy.
  4. Good for weight loss – Bajra is a good source of both the soluble as well as insoluble fibers that soak up extra cholesterol from our bile juice and excrete it from our body. This avoids the accumulation of extra fat in our body in the form of cholesterol and thus helps in weight loss. Adding to this, it has also good fatty acids that aid in replacing bad fatty acids in our body. This is the working mechanism behind healthy weight loss.
  5. Good bone health – It is a good source of both phosphorous and calcium, both of which are essential in the growth and development of strong bones.
  6. Prevents anemia – It is a rich source of iron and folic acid, so it helps in treating and preventing iron deficiency anemia. Both iron and folic acid are of great importance in the formation of blood. Thus women, children, and any person suffering from anemia must include bajra as a key ingredient in his/her everyday diet.
  7. Superfood for kids – Seeing its enormous health benefits, it secures its position as a good weaning food for your little one and a healthy snack option for your fussy eaters.
  8. Magic food for pregnancy – During pregnancy as the expecting mother is on iron supplements, so including pearl millet in her diet will surely help her to fulfill her daily iron and folic acid requirements.
  9. Good for constipation – It has been already discussed by us that bajra is a rich source of both soluble and insoluble fibers, so it is a good prebiotic for the good bacteria in your gut. The insoluble fiber makes up your fecal volume and helps in relieving constipation.
  10. Helps in preventing stomach ulcers – As it aids in relieving constipation so it also prevents acidity from being caused due to constipation. This further helps in preventing the formation of ulcers due to severe acidity in your intestine.

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5 Bajra Recipes

Sugar cravings or hidden hunger that is caused by a micronutrient-deficient diet is a common complaint of most people on a weight loss journey. Here, in this article, I will show you some tasty and must-try recipes, directly from Fitness with Nidhi’s kitchen.

  1. Bajra Raab
  2. Bajra Halwa
  3. Bajra Cheela
  4. Bajra Ni Ghoorgri
  5. Bajra Appe


Bajra is a millet that is usually eaten during winters and it has numerous health benefits. To get the maximum of its benefits it is important to consume it for a considerable period, only after that its above-listed benefits will be observed.

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About the author

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.
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