Bajra (Pearl Millet) calories vary based on the type and preparation method. Research from PMC shows that bajra is a nutrient-dense cereal with excellent nutritional profiles:

Raw Bajra Grain (per 100g):
• Calories: 363 kcal
• Protein: 11.6g
• Carbohydrates: 61.7g
• Fat: 5.0g
• Fiber: 11.4g

Cooked Bajra (per 100g):
• Calories: 119 kcal
• Protein: 3.5g
• Carbohydrates: 23.0g
• Fat: 1.7g
• Fiber: 3.8g

Calculate your daily calorie needs with our BMR calculator to see how bajra fits into your nutrition plan.

Bajra Serving Size Guidelines

Standard Serving: One cup of cooked bajra (195g) provides about 232 calories and serves as a good source of plant-based protein and essential minerals.

Common Serving Sizes:
• 1 tablespoon raw (12g): 44 calories
• 1/4 cup raw (48g): 174 calories
• 1/2 cup raw (96g): 348 calories
• 1 cup cooked (195g): 232 calories
• 100g raw: 363 calories

Portion Control: Bajra is nutrient-dense and filling due to its high protein and fiber content. Plan your daily macros accordingly to optimize your nutritional intake.

Bajra (Pearl Millet) is recognized as a nutritional powerhouse among cereals. Studies from PMC demonstrate that bajra provides exceptional nutritional value with high-quality protein and essential minerals.

Key Nutrients (per 100g raw bajra):
• High-Quality Protein: 11.6g (rich in essential amino acids)
• Dietary Fiber: 11.4g (supports digestive health)
• Iron: 8.0mg (44% DV for women, 89% for men – excellent source)
• Calcium: 42mg (supports bone health)
• Magnesium: 137mg (supports muscle and nerve function)
• Phosphorus: 296mg (supports bone and teeth health)
• Potassium: 307mg (supports heart health)
• Zinc: 3.1mg (supports immune function)

Gluten-Free Grain: Bajra is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. Calculate your daily protein needs to optimize your bajra consumption.

Bioactive Compounds and Antioxidants

Phenolic Compounds: Bajra is rich in polyphenols and flavonoids that provide antioxidant protection against cellular damage and support overall health.

Essential Fatty Acids: Contains small amounts of alpha-linolenic acid (ALA), an omega-3 fatty acid that supports heart health. Note: EPA and DHA are primarily found in marine sources.

B-Vitamins: Rich in thiamine, niacin, and riboflavin which are essential for energy metabolism and nervous system function. Use our antioxidant calculator to assess your daily antioxidant intake from various sources.

High-Quality Protein & Muscle Health

Good Amino Acid Profile: Bajra provides essential amino acids including lysine, threonine, methionine, and cysteine, though it’s not a complete protein like quinoa or amaranth. It’s still superior to many cereals for muscle building when combined with legumes.

Athletic Performance: The balanced amino acid profile supports muscle recovery and growth, making it ideal for athletes and active individuals. Calculate your exercise calorie burn to determine optimal bajra portions for your activity level.

Heart Health & Mineral Support

Cardiovascular Benefits: The high magnesium and potassium content supports heart health by helping regulate blood pressure and supporting proper heart rhythm.

Iron for Energy: Excellent source of iron (8.0mg per 100g), helping support iron needs and energy metabolism as part of a balanced diet.

Bone Health: Rich in calcium, magnesium, and phosphorus, supporting strong bones and teeth. Monitor your overall health with our heart rate calculator.

Weight Management & Fitness Goals

Satiety Factor: High protein and fiber content in bajra promotes feelings of fullness, potentially supporting weight management goals when consumed as part of a balanced diet.

Nutrient Density: Provides excellent nutrition per calorie, making it a smart choice for those seeking nutrient-dense foods. Use our BMI calculator to determine your ideal weight range.

Energy for Workouts: Complex carbohydrates provide sustained energy for physical activities. Plan your nutrition with our workout planner.

Special Dietary Applications

Gluten-Free Diet: Naturally gluten-free, making it safe for those with celiac disease or gluten sensitivity. Can be used as a wheat flour substitute in many recipes.

Blood Sugar Friendly: Has a moderate glycemic index (lower than refined grains) which may help with blood sugar management when part of a balanced meal, though diabetics should monitor portions.

Traditional Indian Cuisine: Widely used in Indian cooking for rotis, khichdi, and porridge. Calculate your ideal weight for personalized nutrition planning.

Cooking Methods and Applications

Basic Cooking: Cook bajra grain like rice – 1 cup bajra to 2.5 cups water. Simmer for 25-30 minutes until tender and water is absorbed.

Bajra Roti: Mix bajra flour with water and a pinch of salt to make nutritious flatbreads. Cook on a hot griddle until golden brown.

Bajra Khichdi: Combine bajra with lentils and vegetables for a complete, protein-rich meal that’s easy to digest and highly nutritious.

Storage and Selection Tips

Storage: Store bajra grain in airtight containers in a cool, dry place for up to 6 months. Bajra flour should be refrigerated and used within 3 months.

Quality Selection: Choose bajra that is uniform in color and free from debris. Organic varieties may offer additional benefits and fewer pesticide residues.

Versatile Usage: Use bajra in porridge, rotis, khichdi, or as a rice substitute. Can be popped like popcorn for a healthy snack. Use our macro calculator to balance bajra with other foods in your meal planning.

Is bajra good for daily consumption?

Yes, bajra can be consumed daily as part of a balanced diet. Its high protein content, excellent mineral profile, and gluten-free nature make it an excellent staple food. Start with smaller portions (1/4 to 1/2 cup cooked) and gradually increase as your digestive system adapts to the higher fiber content.

How does bajra compare to wheat nutritionally?

Bajra has comparable protein to wheat (11.6g vs 11.8g per 100g – wheat actually has slightly more), significantly more iron (8.0mg vs 3.5mg), and similar fiber content (11.4g vs 11.2g). Unlike wheat, bajra is gluten-free and has a moderate glycemic index, making it suitable for those with gluten sensitivity and potentially helpful for blood sugar management.

Can bajra help with iron deficiency?

Bajra is an excellent plant-based source of iron, providing 8.0mg per 100g of raw grain (about 44% of daily needs for women, 89% for men). The iron in bajra is non-heme iron, which is better absorbed when consumed with vitamin C-rich foods. Regular consumption of bajra can significantly contribute to meeting daily iron requirements as part of a varied diet.

Is bajra suitable for athletes and active individuals?

Absolutely! Bajra provides high-quality protein for muscle recovery, complex carbohydrates for sustained energy, and essential minerals like magnesium and potassium for proper muscle function. Its balanced amino acid profile makes it particularly valuable for athletes following plant-based diets. Use our calorie calculator to determine how bajra fits into your training nutrition plan.

Important Nutritional Disclaimer

General Information: The nutritional information provided is for educational purposes only and should not replace professional medical advice. Individual nutritional needs vary based on age, gender, activity level, and health conditions.

Dietary Considerations: While bajra is nutritious, it should be part of a varied, balanced diet. Those with specific health conditions or dietary restrictions should consult healthcare providers before making significant dietary changes.

Data Sources: Nutritional values are based on USDA FoodData Central, Indian Food Composition Tables (IFCT 2017), and peer-reviewed research. Actual values may vary significantly based on variety, growing conditions, processing methods, and preparation techniques.