Barnyard Millet (Sanwa / Jhangora) Calories & Nutrition Facts Calculator

Barnyard millet delivers just 307 calories per 100g of raw grain — the lowest calorie count among all commonly consumed millets. For comparison, [pearl millet (bajra)](/tools/pearl-millet-bajra-nutrition-calculator) has 378 kcal, [proso millet](/tools/proso-millet-nutrition-calculator) has 356 kcal, and [foxtail millet](/tools/foxtail-millet-kangni-nutrition-calculator) has 351 kcal per 100g ^[1].

When cooked, barnyard millet absorbs about 2.5–3 times its weight in water, bringing the calorie density down to approximately 105 kcal per 100g. A standard 200g cooked bowl provides about 210 calories — noticeably less than the same portion of cooked rice (~260 kcal) or cooked bajra (~240 kcal).

This lower calorie density, combined with high fiber content, makes sanwa one of the most energy-dilute grains available. In practical terms, you can eat a larger volume of barnyard millet for fewer calories — a useful characteristic for those focused on portion satisfaction.

At 10.1g dietary fiber per 100g, barnyard millet contains more fiber than [sorghum (jowar)](/tools/sorghum-jowar-nutrition-calculator) at 6.7g, [foxtail millet](/tools/foxtail-millet-kangni-nutrition-calculator) at 8.0g, and [pearl millet (bajra)](/tools/pearl-millet-bajra-nutrition-calculator) at 8.5g. Only oats approach a comparable fiber level at 10.6g per 100g ^[1].

The fiber in barnyard millet is predominantly insoluble — this type adds bulk, supports regular digestion, and contributes to the feeling of fullness after a meal. Even after cooking, a 200g serving retains about 6.4g fiber, contributing roughly 23% of the recommended daily intake of 28g ^[2].

Research on barnyard millet has documented its notably low glycemic index — approximately 50 — which is attributed in part to this high fiber content slowing the rate of starch digestion ^[3]. Among millets, only kodo millet matches this GI level.

Known as samvat ke chawal or samo in Hindi-speaking regions, barnyard millet occupies a unique cultural position — it is one of the few grains permitted during Hindu fasting days (Navratri, Ekadashi, and other vrat occasions). This is because it is traditionally classified as a non-cereal grain, falling outside the category of grains avoided during fasts ^[4].

During Navratri, samvat khichdi — barnyard millet cooked with cumin, green chili, and peanuts — is one of the most widely prepared fasting dishes. A 250g serving of this khichdi provides approximately 363 calories and 7.5g protein, making it a substantial fasting meal.

In Uttarakhand, barnyard millet is called jhangora and is a dietary staple in hilly regions, traditionally cooked as jhangora ki kheer (sweet porridge with milk) or as a simple boiled grain with dal. In South India, it is known as kuthiraivali (Tamil) and is used in upma, dosa, and idli preparations.

Barnyard millet provides 5.0mg iron per 100g — significantly higher than white rice (0.8mg), foxtail millet (2.8mg), and comparable to [finger millet (ragi)](/tools/ragi-nutrition-calculator) at 4.6mg. Only [pearl millet (bajra)](/tools/pearl-millet-bajra-nutrition-calculator) at 8.0mg provides substantially more iron among millets ^[1].

The grain also delivers 3.0mg zinc per 100g — the highest zinc content among all small millets. Zinc supports immune function and plays a role in taste perception and wound healing. A 200g cooked serving provides about 1.9mg zinc, roughly 17% of the daily reference value.

Among B vitamins, barnyard millet provides 4.2mg niacin (B3) per 100g — second only to [proso millet](/tools/proso-millet-nutrition-calculator) at 4.6mg. It also contains 0.33mg thiamine (B1) and 24µg folate. The manganese content (0.95mg/100g) is particularly high — contributing about 41% of the daily reference value from 100g of raw grain ^[2].

The comparison between barnyard millet and white rice reveals significant differences in nutrient density. Per 100g raw: sanwa has 307 kcal vs. 360 kcal (15% fewer calories), 10.1g vs. 1.3g fiber (nearly 8x more), 5.0mg vs. 0.8mg iron (6x more), and 82mg vs. 25mg magnesium (3x more) ^[1].

Where rice has an advantage is in protein per calorie efficiency — rice provides 7.1g protein at 360 kcal, while sanwa provides 6.2g at 307 kcal. On a per-calorie basis, both deliver roughly the same protein. However, sanwa's protein comes with dramatically more fiber and minerals.

In the kitchen, barnyard millet cooks in a similar way to rice — boil with a 1:2.5 water ratio for about 15–18 minutes. The texture is slightly grainier and fluffier than rice, with individual grains that separate easily. Most people find it a comfortable substitute in khichdi, upma, and pilaf preparations.

Cooking reduces calorie density from 307 to ~105 kcal per 100g due to water absorption. However, it does not significantly destroy the mineral content — iron, magnesium, and zinc are heat-stable minerals that survive boiling and pressure-cooking ^[2].

Fermentation (for dosa or dhokla batter) reduces phytic acid by 30–50%, improving the bioavailability of iron and zinc. If your primary reason for eating barnyard millet is its iron content, fermented preparations extract more nutritional value from the grain than plain boiling ^[3].

Puffing or popping barnyard millet (like making puffed rice) causes some moisture loss and slight protein denaturation but retains most minerals. Puffed sanwa provides about 298 kcal per 100g with 8.5g fiber — a convenient snack form that preserves much of the grain's fiber advantage.

Select the barnyard millet variant from the calculator above — raw grain, flour, cooked, khichdi, porridge, upma, dosa, puffed, fasting khichdi, or dhokla. Each variant has a different calorie density reflecting the specific preparation method and ingredients.

Choose the serving size that matches your meal. For a standard Navratri fasting meal, select the 'Samvat Ke Chawal Khichdi' variant and '1 bowl khichdi (250g cooked)'. For everyday use, '1 bowl cooked millet (200g)' covers a typical lunch or dinner portion.

Add extras as needed — a teaspoon of ghee adds 45 calories, peanuts in fasting khichdi add calories and protein. The calculator builds a complete nutritional picture for logging purposes, accounting for both the base grain and any additions.