Little Millet (Kutki / Samai) Calories & Nutrition Facts Calculator

Little millet stands out for one remarkable number: 9.3mg iron per 100g of raw grain. This is the second-highest iron content among millets — only [pearl millet (bajra)](/tools/pearl-millet-bajra-nutrition-calculator) at 8.0mg comes close (and little millet exceeds it). By comparison, white rice has just 0.8mg iron per 100g ^[1].

The grain provides 341 calories per 100g in its raw form, with 67.0g carbohydrates, 7.7g protein, 4.7g fat, and 7.6g dietary fiber. After cooking, the calorie density drops to approximately 115 kcal per 100g, making a standard 200g cooked bowl about 230 calories with 5.2g protein.

What makes kutki particularly interesting is that it delivers this high iron content in a grain that is small in size, mild in flavor, and easy to cook — making it one of the most accessible iron-dense grains for everyday use in Indian kitchens.

The recommended daily intake of iron is approximately 18mg for adult women and 8mg for adult men. A single 100g serving of raw little millet provides 9.3mg iron — that is 52% of the daily value for women and more than 100% for men ^[1].

However, the iron in plant-based foods like millets is non-heme iron, which is absorbed less efficiently than heme iron from animal sources. Absorption can be enhanced by consuming kutki alongside vitamin C-rich foods — a squeeze of lemon on kutki khichdi, or a side of tomato chutney, can improve iron uptake ^[2].

It is also important to note that iron content can vary significantly by cultivar and growing conditions. The 9.3mg figure represents ICAR-documented averages, but field studies have reported ranges from 7–12mg/100g depending on soil iron content and variety ^[3]. The calculator uses the verified average as the baseline.

Little millet goes by different names across India — samai in Tamil Nadu, same in Karnataka, samulu in Andhra Pradesh, kutki in Hindi-speaking states (Madhya Pradesh, Chhattisgarh), sava in Gujarat, and gajro in Rajasthan. Despite the many names, it is the same species: *Panicum sumatrense* ^[4].

In Tamil Nadu, samai rice (little millet cooked like rice) is a common lunch grain. Samai pongal, samai upma, and samai idli appear regularly in restaurants and homes that offer millet-based menus. The small grain size means it cooks quickly — about 12–15 minutes — making it practical for daily meals.

In Chhattisgarh and Madhya Pradesh, kutki is a traditional crop grown by tribal and small-holder farmers in rain-fed conditions. The grain thrives in marginal soils with limited rainfall, serving as both a food source and an income crop for farming communities in central India.

Little millet's mineral profile extends well beyond iron. It provides 114mg magnesium per 100g (comparable to [proso millet](/tools/proso-millet-nutrition-calculator)), 220mg phosphorus, 200mg potassium, and 17mg calcium ^[1].

The grain contains 36µg folate per 100g — the highest folate content among all millets. For reference, finger millet has about 18µg and pearl millet about 45µg. Folate is a B vitamin essential for cell division and red blood cell formation ^[2].

With 3.2mg niacin (B3) and 0.3mg thiamine (B1) per 100g, little millet's B-vitamin content is moderate but meaningful — especially in grain-dominant diets where these vitamins primarily come from cereals. A 200g cooked serving provides roughly 6% of daily niacin and 6% of daily thiamine reference values.

Kutki's main advantage is iron content — at 9.3mg/100g, it provides more iron than any other millet except in some bajra cultivars. Against white rice (0.8mg), the difference is dramatic — little millet has 11.6 times more iron per 100g ^[1].

Where kutki falls short is protein — at 7.7g/100g, it is lower than [foxtail millet](/tools/foxtail-millet-kangni-nutrition-calculator) (12.3g), [proso millet](/tools/proso-millet-nutrition-calculator) (12.5g), and [pearl millet](/tools/pearl-millet-bajra-nutrition-calculator) (11.6g). It is comparable to white rice (7.1g) in protein content.

For calcium, little millet at 17mg/100g cannot compete with [ragi](/tools/ragi-nutrition-calculator) (364mg). And its fiber at 7.6g, while much higher than rice (1.3g), is below [barnyard millet](/tools/barnyard-millet-sanwa-nutrition-calculator) (10.1g) and [kodo millet](/tools/kodo-millet-nutrition-calculator) (9.3g). The takeaway: kutki is best positioned as an iron-focused millet choice, complemented by other millets for protein or fiber goals.

The glycemic index (GI) of little millet is estimated at 54–57 — in the low to moderate range. This is lower than white rice (GI 72–89) and on par with [foxtail millet](/tools/foxtail-millet-kangni-nutrition-calculator) (GI ~50) ^[3].

The combination of 7.6g fiber and 4.7g fat per 100g contributes to slower gastric emptying and glucose release compared to low-fat, low-fiber grains like polished rice. Fat slows digestion, and fiber adds bulk — together they contribute to a more gradual energy release after a meal.

In practical terms, a lunch of little millet rice with dal and vegetables produces a more sustained feeling of fullness than the same meal made with white rice — primarily because of the fiber difference (7.6g vs. 1.3g per 100g of grain).

Select the little millet variant from the dropdown — raw grain, flour, cooked, khichdi, upma, porridge, dosa, idli, pulao, or pongal. Each variant reflects a specific preparation method and its impact on nutrition per 100g.

Pick your serving size — for daily meals, '1 bowl cooked millet (200g)' or '1 bowl khichdi (250g cooked)' are typical. For specific recipe tracking, use the gram-based options. The calculator scales all 25 tracked nutrients proportionally.

Add accompaniments using the Added Ingredients selector — ghee, curd, vegetables, or jaggery. Since little millet is particularly high in iron, consider adding a vitamin C source (noted in tips below) to support iron absorption from the meal.