Kodo Millet (Varagu) Calories & Nutrition Facts Calculator

Kodo millet provides 9.3g dietary fiber per 100g of raw grain — placing it among the most fiber-dense grains available. Only [barnyard millet](/tools/barnyard-millet-sanwa-nutrition-calculator) (10.1g) and oats (10.6g) provide more fiber per 100g. For comparison, white rice has just 1.3g ^[1].

The grain delivers 353 calories per 100g in its raw form, with 66.6g carbohydrates, 8.3g protein, and just 1.4g fat — making it the lowest-fat millet available. When cooked, the calorie density drops to approximately 112 kcal per 100g, providing about 224 calories from a standard 200g cooked bowl.

This unique combination of high fiber and very low fat means kodo millet delivers more bulk and satiety per calorie than most other grains. A 200g cooked serving provides roughly 5.6g fiber — about 20% of the recommended daily intake — while keeping fat to under 1g.

Kodo millet's mineral profile is led by magnesium at 130mg per 100g — comparable to [pearl millet](/tools/pearl-millet-bajra-nutrition-calculator) (137mg) and higher than [foxtail millet](/tools/foxtail-millet-kangni-nutrition-calculator) (81mg). It also provides 188mg phosphorus, 130mg potassium, and 27mg calcium ^[1].

One important distinction: kodo millet's iron content is only 0.5mg per 100g — significantly lower than other millets. Pearl millet provides 8.0mg, barnyard millet 5.0mg, and even white rice has 0.8mg. If iron intake is a priority, kodo millet should be combined with iron-rich accompaniments ^[2].

The grain provides 2.0mg niacin (B3), 0.3mg thiamine (B1), and 22µg folate per 100g. While these B-vitamin values are moderate compared to the highest-performing millets, they still exceed those found in polished white rice. Kodo millet also contains documented antioxidant compounds, particularly phenolic acids ^[3].

At just 1.4g total fat per 100g, kodo millet is remarkably lean compared to other millets. Pearl millet has 5.0g, foxtail millet has 4.3g, and even finger millet has 1.9g of fat per 100g. This makes varagu the ideal millet for those specifically tracking fat intake ^[1].

The low fat content also means kodo millet flour has a longer shelf life than fattier millet flours — less fat means less risk of rancidity during storage. Ground kodo millet flour can be stored for 4–6 weeks in an airtight container without noticeable flavor change.

In practical cooking terms, the low fat translates to a lighter, less oily texture in cooked preparations. Varagu rice (as it is often called in Tamil Nadu) has a fluffy, separated grain texture similar to basmati rice — making it one of the easiest millets to substitute for rice in everyday meals.

Against brown rice (370 kcal, 7.9g protein, 3.4g fiber per 100g), kodo millet provides fewer calories (353 kcal), slightly more protein (8.3g), and nearly triple the fiber (9.3g vs. 3.4g). Brown rice has more fat (2.9g vs. 1.4g) and significantly more selenium ^[1].

Compared to rolled oats (389 kcal, 13.2g protein, 10.6g fiber per 100g), kodo millet has fewer calories and less protein, but comes close in fiber content (9.3g vs. 10.6g). The key advantage of kodo millet is that it is naturally gluten-free while oats may contain traces of gluten from processing ^[2].

In the South Indian kitchen, varagu is often positioned as the "everyday millet rice" — a direct, one-for-one rice replacement that doesn't require recipe modifications. Its neutral flavor, fluffy texture, and easy cooking properties make it the most approachable millet for people new to millet-based diets.

Kodo millet (*Paspalum scrobiculatum*) grows well in marginal soils with minimal water, making it one of the most drought-resilient crops. It is cultivated across central India — particularly in Madhya Pradesh, Chhattisgarh, and Tamil Nadu — often in tribal and semi-arid regions ^[3].

Traditional dehulling of kodo millet removes the tough outer husk while retaining most of the bran layer. This is critical for nutrition — the bran contains the majority of the fiber and phenolic antioxidants. Stone-ground or chakki-milled kodo retains more bran than commercially polished versions.

An important food safety note: improperly stored kodo millet can sometimes be contaminated with ergot fungi (Claviceps) during monsoon seasons. Commercial kodo millet sold through retail channels is cleaned and graded to remove affected grains. Buy from reputable sources and inspect the grain for discolored or shriveled kernels before use ^[4].

In Tamil Nadu, kodo millet is known as varagu arisi (varagu rice) and is one of the most commonly used millets in everyday cooking. Varagu pongal — cooked with moong dal, ghee, cumin, and pepper — is a popular breakfast that provides approximately 155 kcal and 4.5g protein per 100g ^[4].

Varagu idli and dosa — made by fermenting a batter of kodo millet with urad dal — are increasingly popular in health-conscious households. Fermentation improves mineral bioavailability and creates a lighter, tangier product. A typical varagu idli weighs about 30g and provides roughly 38 calories.

In Madhya Pradesh and Chhattisgarh, kodo millet is called kodra and is prepared as a simple boiled grain with dal and vegetables — a staple meal pattern for many tribal communities. The grain's drought resistance means it provides a reliable food source even in years with poor monsoon rainfall.

Select the kodo millet variant from the dropdown — raw grain, flour, cooked, upma, porridge, idli, dosa, pongal, khichdi, or dalia. Each variant has a distinct calorie density reflecting water content and additional ingredients.

Choose the serving size matching your meal — '1 bowl cooked millet (200g)' for a standard lunch, '1 bowl khichdi (250g cooked)' for a more substantial portion. For recipe calculations, use the gram-based options (50g, 100g, etc.).

Kodo millet's very low fat content (1.4g per 100g raw) means added fats from cooking — ghee, oil, or coconut — have a proportionally larger impact on the total nutrition profile. Use the Added Ingredients selector to capture these accurately.