Foxtail Millet (Kangni) Calories & Nutrition Facts Calculator

Foxtail millet (kangni) delivers 12.3g protein per 100g of raw grain — one of the highest protein concentrations among all small millets. Only proso millet matches this range. For comparison, [white rice](/tools/rice-nutrition-calculator) provides 7.1g and finger millet provides 7.3g per 100g ^[1].

The grain contains 351 calories per 100g in its raw form, with 60.9g carbohydrates, 4.3g fat, and 8.0g dietary fiber. When cooked, water absorption reduces the calorie density to approximately 115 kcal per 100g, making a standard 200g cooked bowl about 230 calories with 7.6g protein.

What stands out is kangni's thiamine (vitamin B1) content — 0.59mg per 100g — the highest among all millets studied by the Indian Institute of Millets Research. Thiamine supports energy metabolism from carbohydrates, which is particularly relevant in grain-dominant diets ^[2].

Beyond the macronutrients, foxtail millet provides a mineral profile that includes 290mg phosphorus, 250mg potassium, 81mg magnesium, 31mg calcium, and 2.4mg zinc per 100g of raw grain. Its iron content is 2.8mg per 100g — moderate compared to [pearl millet (bajra)](/tools/pearl-millet-bajra-nutrition-calculator) at 8.0mg but higher than white rice at 0.8mg ^[1].

The grain also contains 3.2mg niacin (vitamin B3) per 100g and trace amounts of selenium (2.6µg). The B-vitamin profile of kangni is particularly notable — the combination of high thiamine and niacin means that a 200g serving of cooked foxtail millet contributes roughly 32% of thiamine and 13% of niacin daily reference values ^[2].

The glycemic index (GI) of foxtail millet is estimated at 50 — categorized as low GI. This is lower than white rice (GI 72-89) and comparable to whole wheat pasta ^[3]. The combination of fiber, protein, and moderate GI makes kangni a grain that releases energy gradually over time.

Foxtail millet is a naturally gluten-free whole grain that can substitute rice in most preparations — upma, khichdi, pulao, dosa, and porridge. The texture is slightly nuttier and grainier than rice, which many people find appealing once accustomed to it ^[4].

The 8.0g dietary fiber per 100g (compared to rice's 1.3g) means kangni delivers about 6 times more fiber per serving. This fiber is a mix of soluble and insoluble fractions — insoluble fiber adds bulk to the diet while soluble fiber contributes to the gel-like consistency of porridge preparations.

In terms of versatility, foxtail millet requires a shorter cooking time than many other millets — about 15-20 minutes for plain boiled grain versus 25-30 minutes for [sorghum (jowar)](/tools/sorghum-jowar-nutrition-calculator). This makes it practical for everyday meals, including quick weeknight dinners.

On a per-100g raw basis: kangni provides 12.3g protein versus rice's 7.1g (a 73% increase), 8.0g fiber versus 1.3g (a 6x increase), and 81mg magnesium versus 25mg in rice. It also contains 2.8mg iron compared to rice's 0.8mg ^[1].

Rice wins on one metric — selenium. White rice contains about 15.1µg selenium per 100g compared to kangni's 2.6µg. Selenium is an essential trace mineral involved in antioxidant defense. If you are replacing rice entirely with foxtail millet, this difference is worth noting.

Calorie-wise, the difference is modest — 351 kcal for foxtail millet versus 360 kcal for white rice per 100g. When cooked, both settle around 115-130 kcal per 100g. The practical advantage is nutrient density — you get substantially more protein, fiber, and minerals per calorie from kangni than from polished rice.

A standard 200g bowl of cooked foxtail millet provides approximately 5.0g of dietary fiber — about 18% of the recommended daily intake (28g). By comparison, a same-sized bowl of cooked white rice provides only about 0.8g of fiber ^[1].

The fiber in foxtail millet is concentrated in the bran layer of the grain. Traditional stone-grinding (chakki) preserves more of this bran compared to modern roller milling. If you buy commercially processed foxtail millet flour, the fiber content may be slightly lower (around 7.5g/100g dry) than whole-grain versions.

For those tracking daily fiber intake: adding foxtail millet to two meals a day (200g cooked per meal) contributes approximately 10g of fiber from the grain alone — before counting any vegetables, dal, or other accompaniments in the meal.

Foxtail millet is called thinai in Tamil Nadu, navane in Karnataka, korralu in Telugu-speaking regions, kangni or kakum in Hindi, and kaon in Bengal and Odisha. Each region has distinct preparation traditions shaped by local food culture ^[4].

In Tamil Nadu, thinai pongal and thinai upma are breakfast staples. Karnataka prepares navane payasa (a sweet milk porridge) during festivals. In Andhra Pradesh, korralu pulihora (tamarind-flavored pilaf) is a popular variant.

Globally, foxtail millet (*Setaria italica*) is one of the oldest cultivated grains — domesticated in northern China around 8,000 years ago. It remains widely consumed across East and Southeast Asia, in addition to the Indian subcontinent. In China and Taiwan, it is often prepared as a congee-style porridge or as a substitute for glutinous rice in sweet preparations.

Select the foxtail millet variant from the dropdown above — raw grain, flour, cooked, upma, khichdi, dosa, idli, or puffed. Each has a different calorie density because of how water, oil, and additional ingredients alter the per-100g composition.

Next, choose the serving size that matches your meal. For a typical lunch of cooked foxtail millet rice, select '1 bowl cooked millet (200g)'. For upma, choose '1 bowl upma (200g cooked)'. The calculator scales all 25 nutrients proportionally.

Finally, add any extras — a teaspoon of ghee adds 45 calories, a quarter cup of mixed vegetables adds 18 calories. This builds a complete picture of your meal for logging in a food journal or tracking daily nutrient intake.