Pearl Millet (Bajra) Calories & Nutrition Facts Calculator

Raw pearl millet (bajra) contains 378 calories per 100g, making it one of the most energy-dense millets ^[1]. This calorie count comes from its macro composition: 11.6g protein, 67.5g carbohydrates, 5.0g fat, and 8.5g dietary fiber per 100g of dry grain.

After cooking, bajra absorbs roughly 2.5–3 times its weight in water, bringing the calorie count down to approximately 120 kcal per 100g of cooked grain. A single bajra roti made from 35g of flour provides roughly 132 calories before adding any ghee or accompaniments.

Compared to white [rice](/tools/brown-rice-nutrition-calculator) (360 kcal/100g raw) and whole wheat (340 kcal/100g raw), bajra delivers slightly more calories per 100g, primarily due to its higher fat content — 5g vs. 0.66g in rice and 2.5g in wheat ^[1].

Pearl millet stands out among grains for its iron content — 8.0mg per 100g of raw grain ^[1]. This is ten times the iron found in white rice (0.8mg) and more than double that of whole wheat (3.2mg). For anyone tracking iron intake through food journaling, bajra is a significant plant-based source.

The fat content of bajra (5.0g/100g) is predominantly unsaturated — rich in linoleic acid and oleic acid ^[2]. This gives bajra a richer taste and slightly higher energy density compared to low-fat millets like finger millet (1.9g fat) or kodo millet (1.4g fat).

Bajra provides 137mg magnesium and 296mg phosphorus per 100g raw grain, both contributing to its classification as a nutricereal. It also contains 3.1mg zinc and 0.33mg thiamine (vitamin B1), supporting metabolic functions ^[1].

Bajra is a whole grain — consumed with its bran and germ intact in traditional preparations. The 8.5g dietary fiber per 100g (raw) places it among the higher-fiber grains, contributing to digestive regularity and the feeling of fullness after meals ^[3].

Pearl millet is naturally gluten-free, making it accessible to those who avoid gluten. It has been a dietary staple in western India and parts of Africa for millennia, valued both as a food grain and as a crop that thrives in hot, arid conditions with minimal water ^[2].

The combination of complex carbohydrates, fiber, and protein in bajra provides sustained energy release. Unlike refined grains, the starch in whole bajra breaks down more gradually during digestion, which affects how quickly glucose enters the bloodstream ^[4].

At 8.0mg iron per 100g, bajra provides a substantial portion of the daily reference value from a single grain source ^[1]. Two bajra rotis (from 70g flour) contribute approximately 5.6mg of iron — a meaningful amount for daily tracking.

The iron in bajra is non-heme iron (plant-based), which is absorbed less efficiently than heme iron from animal sources. However, pairing bajra with vitamin C-rich foods — such as lemon, amla, or tomato-based accompaniments — can improve the body's utilization of this iron ^[3].

Processing methods affect iron retention. Malting and sprouting bajra can increase iron availability by reducing phytic acid — an anti-nutrient that binds to minerals. Sprouted bajra shows iron values of approximately 9.5mg per 100g, an increase of about 19% over raw grain ^[2].

On a per-100g raw basis, bajra outperforms white rice in nearly every nutrient category: 6× more fiber (8.5g vs. 1.3g), 10× more iron (8.0mg vs. 0.8mg), 5.5× more magnesium (137mg vs. 25mg), and 50% more protein (11.6g vs. 7.1g) ^[1].

Against whole wheat, bajra holds advantages in iron (8.0mg vs. 3.2mg), magnesium (137mg vs. 126mg), and fat-soluble nutrients. Wheat edges ahead in protein (13.2g vs. 11.6g) and has comparable fiber (10.7g vs. 8.5g). Both are nutritious whole grains with complementary strengths.

The practical consideration is that bajra and wheat serve different culinary roles — bajra flour produces denser, heartier flatbreads (bhakri) while wheat makes softer, more elastic rotis. Many traditional diets in Rajasthan and Gujarat use bajra in winter months and wheat in summer, naturally diversifying grain intake.

A standard bajra bhakri in Maharashtra and Gujarat weighs about 60–80g (made from ~50g flour) and provides approximately 189 calories and 5.8g protein. A typical meal includes 2 bhakris with sabzi, totaling about 378 calories from the grain alone.

Bajra khichdi — a one-pot preparation with dal and ghee — yields approximately 145 calories per 100g of the prepared dish. A full serving bowl (200g) provides 290 calories with a balanced macro profile of protein from dal and fats from ghee.

For porridge or infant weaning food, 20–30g of bajra flour mixed with water or milk creates a smooth gruel. When prepared with water alone, this yields roughly 60–90 calories per serving — a concentrated source of energy and iron for supplementary feeding.

Select the bajra variant (raw grain, flour, cooked, roti, khichdi, or puffed) from the dropdown above, then choose your serving size. The calculator scales all 25 nutrients proportionally based on per-100g reference values.

For home-cooked preparations, use the raw/flour variant with a preparation method modifier. One bajra roti uses approximately 35g of flour — select '1 bajra roti (35g flour)' from the serving size menu to see the complete nutritional breakdown.

If tracking calories across a full meal, use the Added Ingredients selector to factor in ghee, oil, dal, or buttermilk served alongside. This gives a more complete picture of your total meal nutrition.