Bajra Benefits & Nutrition
Bajra benefits: nutrition per 100 g (348 kcal, 11.5 g fibre), how much to eat a day, who should take care and its season. Also called Pearl millet.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
Pearl millet · Seeds, nuts & grains
- 348 kcalenergy
- 11 gprotein
- 11.5 gfibre
- Year-round; traditionally Nov–Febbest season in India
Per 100 g (whole grain) 🟢 In season now
Health benefits of bajra
- One of the richest cereal sources of iron.
- High in fibre.
- Gluten-free whole grain.
- Traditionally eaten in winter as rotla and khichdi.
How to eat it
Make bajra rotla with ghee and jaggery in winter, or khichdi and raab.
How much a day: 1–2 rotis a day in season.
Who should be careful
- Contains goitrogens — people with hypothyroidism should not rely on it as the only grain.
- Bajra flour goes rancid quickly; buy small amounts.
Best season in India
Year-round; traditionally Nov–Feb. See the month-by-month seasonal chart →
Frequently asked questions
What are the health benefits of bajra?
One of the richest cereal sources of iron. High in fibre. Gluten-free whole grain.
How much bajra can I have a day?
1–2 rotis a day in season. Make bajra rotla with ghee and jaggery in winter, or khichdi and raab.
Who should be careful with bajra?
Contains goitrogens — people with hypothyroidism should not rely on it as the only grain. Bajra flour goes rancid quickly; buy small amounts.
When is bajra in season in India?
Year-round; traditionally Nov–Feb.
More seeds, nuts & grains
Who wrote and checked this
Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.
We check every tool and guide against the sources listed on the page and update it when guidance changes.
Updated: · How we write and review content