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Bajra: Nutrition and who it suits

Bajra is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 348 kcal, 11 g of protein and 11.5 g of fibre. One serving is one roti's worth of flour, or a small katori cooked (30 g dry), about 104 kcal.

Bajra

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy348 kcal
Protein11 g
Carbohydrate61.8 g
Fibre11.5 g
Sugars0.8 g
Fat5.4 g
Magnesium124 mg
Iron6.4 mg
Zinc2.8 mg

Where its calories come from

73%14%
  • Protein 13%
  • Carbohydrate 73%
  • Fat 14%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of bajra?

About 104 kcal for one roti's worth of flour, or a small katori cooked (30 g dry), and about 208 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (30 g) fills.

10%Magnesium
37.2 mg
7%Protein
3.3 g
7%Iron
1.9 mg
6%Zinc
0.8 mg
5%Folate
10.8 µg
3%Potassium
110 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A003. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is bajra good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

3.3 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

3.4 g of fibre for 18.5 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.4 g of fibre for 18.5 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

3.3 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice3.3 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice3.4 g of fibre for 18.5 g of carbohydrate, which slows the rise in sugar.
MenopauseFine as part of a meal3.3 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Baajra; Bengali: Bajra; Gujarati: Bajri; Hindi: Bajra; Kannada: Sajje; Kashmiri: Baajra; Malayalam: Kambam; Marathi: Bajra; Odia: Bajra; Punjabi: Bajra; Tamil: Kambu; Telugu: Sajjalu; Urdu: Bajra.

Related

Little millet (Samai, Kutki)Brown riceDalia (broken wheat)Amaranth seed (Ramdana)JowarMaize (dry corn)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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