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Jowar: Nutrition and who it suits

Jowar is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 334 kcal, 10 g of protein and 10.2 g of fibre. One serving is one roti's worth of flour, or a small katori cooked (30 g dry), about 100 kcal.

Jowar

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
Energy334 kcal
Protein10 g
Carbohydrate67.7 g
Fibre10.2 g
Sugars1.3 g
Fat1.7 g
Magnesium133 mg
Folate39.4 µg
Zinc2 mg

Where its calories come from

83%
  • Protein 12%
  • Carbohydrate 83%
  • Fat 5%

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

How many calories in one serving of jowar?

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.

11%Magnesium
39.9 mg
7%Protein
3 g
5%Folate
11.8 µg
4%Zinc
0.6 mg
4%Iron
1.2 mg
3%Potassium
98.4 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code A005. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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

Weight loss

Good choice

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

PCOS and PCOD

Good choice

3.1 g of fibre for 20.3 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.1 g of fibre for 20.3 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

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 choice3.1 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice3.1 g of fibre for 20.3 g of carbohydrate, which slows the rise in sugar.
MenopauseFine as part of a meal3 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.

How to eat it

Dishes on this site that use jowar, each with its calories per portion:

Also called

Assamese: Jowar; Bengali: Jowar; Gujarati: Jowar; Hindi: Jowar; Kannada: Jolada; Kashmiri: Pingu; Malayalam: irunku; Marathi: Jondhahlaa; Odia: Janha; Punjabi: Javara; Tamil: Cholam; Telugu: Jonna; Urdu: Jowar.

Related

Maize (dry corn)Suji (semolina)Seviyan (vermicelli)Foxtail millet (Kangni)QuinoaDalia (broken wheat)

A sample diet chart that uses it, one for each goal (1,500 calories): PCOS and PCOD, JainDiabetes, vegetarian

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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