Common Name:Vernacular names: Spiked Millet or Pearl Millet (English), Bajra (Bengali, Hindi, Oriya, Punjabi, Urdu), Bajree (Rajasthani, Gujarati, Marathi), Sajje (Kannada), Kambu (Tamil), Sajja (Telugu).

Nutrition in BajraBajra is a good source of several key nutrients. One cup of the cooked grain provides:

• 31% of the daily value (DV) of copper
• 25% of the DV of phosphorus
• 20% of the DV of manganese
• 18% of the DV of magnesium

Additionally, one cup of bajra provides:

• Calories: 207.06
• Protein: 6.11 grams
• Carbs: 41.19 grams
• Fat: 1.74 grams
• Fiber: 2.26 grams
• Folate: 8% of the DV
• Iron: 6% of the DV
• Thiamine (Vitamin B1): 15% of the DV
• Riboflavin (Vitamin B2): 11% of the DV
• Niacin (Vitamin B6): 14% of the DV
• Vitamin B6: 11% of the DV
• Zinc: 14% of the DV

How Bajra Can Improve Your HealthAll millets, including bajra, have substantial health benefits, including:

Reduces your risk of developing type 2 diabetes. A study of 55,465 people between the ages of 50 and 65 found that men who ate the most whole grains had a 34% decreased risk of developing type 2 diabetes. Women who ate the most whole grains had a 22% decreased risk.

The fiber in whole grains such as bajra is harder for your body to break down. Because of this, it doesn’t cause a spike in blood sugar that refined grains can cause. Stabilizing your blood sugar helps your body use insulin better.

Reduces your risk of cardiovascular disease. A diet high in whole grains such as bajra can help lower your total cholesterol, low-density lipoprotein (LDL) or bad cholesterol, triglycerides, and blood sugar levels. The Harvard-based Nurses’ Health Study found that women who ate two to three servings of whole grains daily were 30% less likely to have a heart attack or die from heart disease than women who ate less than one serving of whole grains weekly.