Jowar (sorghum) calories vary based on the type and preparation method. Research from ScienceDirect shows that sorghum is a nutrient-dense cereal with excellent nutritional profiles:

Raw Jowar Grain (per 100g):
• Calories: 339 kcal
• Protein: 11.3g
• Carbohydrates: 74.3g
• Fat: 3.3g
• Fiber: 6.3g

Cooked Jowar (per 100g):
• Calories: 123 kcal
• Protein: 4.0g
• Carbohydrates: 25.0g
• Fat: 1.4g
• Fiber: 2.0g

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

Jowar Serving Size Guidelines

Standard Serving: One cup of cooked jowar (174g) provides about 214 calories and serves as a good source of plant-based protein and essential minerals.

Common Serving Sizes:
• 1 tablespoon raw (12g): 41 calories
• 1/4 cup raw (48g): 163 calories
• 1/2 cup raw (96g): 325 calories
• 1 cup cooked (174g): 214 calories
• 100g raw: 339 calories

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

Jowar Nutritional Profile

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

Key Nutrients (per 100g raw jowar):
• Quality Protein: 11.3g (contains essential amino acids)
• Complex Carbohydrates: 74.3g (provides sustained energy)
• Dietary Fiber: 6.3g (supports digestive health)
• Iron: 4.4mg (supports oxygen transport)
• Magnesium: 171mg (supports muscle and nerve function)
• Phosphorus: 287mg (supports bone health)
• Potassium: 350mg (supports heart health)
• Zinc: 1.7mg (supports immune function)

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

Bioactive Compounds and Antioxidants

Phenolic Compounds: Jowar contains significant amounts of phenolic acids and flavonoids that provide antioxidant protection against cellular damage.

Tannins: Some varieties contain tannins (up to 6%) which have antioxidant properties and may help reduce oxidative stress in the body.

Resistant Starch: Contains resistant starch that acts as prebiotic fiber, supporting gut health and potentially helping with blood sugar management.

Nutrient Bioavailability: Soaking, sprouting, or fermenting jowar can improve mineral absorption by reducing phytic acid content. Consuming with vitamin C-rich foods enhances iron absorption. Use our glycemic index calculator to understand how jowar affects blood sugar levels.

Energy & Sustained Nutrition

Complex Carbohydrates: Jowar provides sustained energy release due to its complex carbohydrate structure, making it ideal for maintaining steady energy levels.

High Fiber Content: The significant fiber content (6.3g per 100g) promotes satiety and supports healthy digestion, potentially aiding in weight management.

Athletic Performance: The combination of complex carbs and protein makes jowar excellent for pre and post-workout nutrition. Calculate your exercise calorie burn to determine optimal jowar portions for your activity level.

Mineral Support & Bone Health

Magnesium Rich: High magnesium content (171mg per 100g) supports muscle function, nerve transmission, and bone health.

Iron Content: Provides iron (4.4mg per 100g) which supports oxygen transport and energy metabolism as part of a balanced diet.

Phosphorus for Bones: Contains phosphorus (287mg per 100g) which works with calcium to maintain strong bones and teeth. Monitor your overall health with our heart rate calculator.

Weight Management & Fitness Goals

Satiety Factor: High fiber and protein content in jowar 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.

Traditional Indian Cuisine: Widely used in Indian cooking for rotis, bhakris, and porridge, providing cultural and nutritional benefits.

Sustainable Grain: As a drought-resistant crop, jowar offers nutritional diversity while being environmentally sustainable. Calculate your ideal weight for personalized nutrition planning.

Traditional Cooking Methods

Roti/Bhakri: Ground jowar flour is commonly used to make flatbreads (rotis) that are staples in Indian cuisine, providing sustained energy and nutrition.

Porridge: Cooked jowar makes nutritious porridge – cook 1 cup jowar with 3 cups water for 25-30 minutes until tender and creamy.

Popped Jowar: Heat dry jowar grains in a heavy-bottomed pan until they pop, creating a healthy snack similar to popcorn but with more nutrition.

Modern Applications & Storage

Flour Applications: Jowar flour can replace wheat flour in many recipes, adding nutrition and a slightly sweet, nutty flavor to breads, pancakes, and baked goods.

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

Versatile Usage: Use jowar in salads, soups, stews, or as a rice substitute. It can also be fermented to make traditional Indian dishes. Use our macro calculator to balance jowar with other foods in your meal planning.

Is jowar good for daily consumption?

Yes, jowar can be consumed daily as part of a balanced diet. Its high fiber content, quality protein, 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.

How does jowar compare to wheat nutritionally?

Jowar contains 339 calories per 100g compared to wheat’s 340 calories, with similar protein content (11.3g vs 10.7g). However, jowar is gluten-free and contains more fiber (6.3g vs 2.7g), making it beneficial for digestive health and suitable for those with gluten sensitivity.

Can jowar help with energy levels?

Absolutely! Jowar’s complex carbohydrates provide sustained energy release, preventing energy spikes and crashes. The combination of fiber and protein helps maintain steady blood sugar levels, making it ideal for sustained energy throughout the day.

Is jowar suitable for athletes and active individuals?

Yes! Jowar provides complex carbohydrates for sustained energy, quality protein for muscle support, and essential minerals like magnesium and iron for optimal performance. Its high fiber content also supports digestive health during training. Use our calorie calculator to determine how jowar 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 jowar 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 data and peer-reviewed research. Actual values may vary based on growing conditions, processing methods, and preparation techniques.