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Foxtail millet (Kangni): Nutrition and who it suits

Foxtail millet is fine in a portion for weight loss, PCOS, diabetes and menopause. 100 g has 332 kcal, 8.9 g of protein and 6.4 g of fibre. One serving is one roti's worth of flour, or a small katori cooked (30 g dry), about 100 kcal.

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
Energy332 kcal
Protein8.9 g
Carbohydrate66.2 g
Fibre6.4 g
Sugars1.3 g
Fat2.5 g
Magnesium122 mg
Folate39.5 µg
Zinc1.6 mg

Where its calories come from

82%
  • Protein 11%
  • Carbohydrate 82%
  • Fat 7%

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

How many calories in one serving of foxtail millet?

About 100 kcal for one roti's worth of flour, or a small katori cooked (30 g dry), and about 200 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
36.6 mg
6%Protein
2.7 g
5%Folate
11.8 µg
4%Zinc
0.5 mg
2%Iron
0.7 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A017. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is foxtail millet good for weight loss, PCOS, diabetes and menopause?

Weight loss

Eat in moderation

100 kcal in a 30 g serving, without much fibre or protein to fill you up.

PCOS and PCOD

Eat in moderation

About 19.9 g of carbohydrate in a 30 g serving, so watch the portion.

Diabetes

Eat in moderation

About 19.9 g of carbohydrate in a 30 g serving, so watch the portion.

Menopause

Fine as part of a meal

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

Weight lossEat in moderation100 kcal in a 30 g serving, without much fibre or protein to fill you up.
PCOS and diabetesEat in moderationAbout 19.9 g of carbohydrate in a 30 g serving, so watch the portion.
MenopauseFine as part of a meal2.7 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: Konidhan; Bengali: Syama dhan; Gujarati: Ral gana; Kannada: Priyangu thene; Kashmiri: Snol; Malayalam: Thina; Marathi: Rala; Punjabi: Kangni; Tamil: Thinai; Telugu: Karralu.

Related

Seviyan (vermicelli)Suji (semolina)JowarMaize (dry corn)QuinoaWhole wheat

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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