Millets List: Every Millet in India (Names in Hindi, Tamil, Telugu)

The Big 3 Millets in India

Millets have many varieties. But most Indian homes use just three. These are the ones you will find at any kirana store or supermarket.

• Ragi (Finger millet) - the calcium king. 344mg calcium per 100g. Best for babies and women.
• Bajra (Pearl millet) - the iron hero. 8mg iron per 100g. Best for winter and energy.
• Jowar (Sorghum) - the wheat replacement. 10g fiber per 100g. Best for rotis and weight loss.

These three cover most of what you need. Once you know them well, add foxtail and little millet for variety.

Full Millets List with Hindi, Tamil, Telugu Names

Here is every important millet in India. Names in five languages, plus what each one is best for.

Millet Names You Might Hear at the Market

• Ragi = finger millet = nachni = kezhvaragu = ragulu
• Bajra = pearl millet = kambu = sajjalu = sajje
• Jowar = sorghum = cholam = jonna = jwari
• Sama / Vari = barnyard millet = kuthiraivali (used during fasting)
• Thinai / Korra = foxtail millet = good for diabetes

Note: "Sama ke chawal" (used during Navratri fasting) is barnyard millet - not rice at all. This surprises many people.

Each Millet Explained: Nutrition and Best Use

Here is a quick guide to each millet. Learn what it contains and how to use it in Indian cooking.

1. Ragi (Finger Millet) — The Calcium Champion

Ragi has 344mg of calcium per 100g. That is more calcium than milk. Cow's milk has about 120mg per 100ml. So ragi is nearly 3 times richer in calcium per gram.

Botanical name: Eleusine coracana | GI: 45–55

• Calcium: 344mg per 100g (highest of all millets)
• Iron: 3.9mg per 100g
• Protein: 7.3g per 100g
• Fiber: 3.6g per 100g

Best uses: Ragi mudde, ragi dosa, ragi malt, ragi porridge for babies, ragi roti, ragi biscuits.

Who should eat more: Women over 30, children, people at risk of osteoporosis, those who avoid dairy.

Main growing states: Karnataka, Tamil Nadu, Andhra Pradesh, Maharashtra, Uttarakhand.

2. Bajra (Pearl Millet) — The Iron Hero

Bajra has 8mg of iron per 100g. The daily iron need for women is 18mg and for men it is 8mg. One cup of bajra roti can give you a big chunk of that daily need.

Botanical name: Pennisetum glaucum | GI: 54–58

• Iron: 8mg per 100g (highest iron millet)
• Protein: 11.6g per 100g
• Zinc: 3.1mg per 100g
• Energy: 360 kcal per 100g (good for active people)

Best uses: Bajra roti, bajra khichdi, bajra porridge, rotla, bajra dosa.

Who should eat more: Women with low hemoglobin, children in growth phase, athletes, people in cold climates (bajra generates body heat).

Main growing states: Rajasthan, Gujarat, Maharashtra, Uttar Pradesh, Haryana.

3. Jowar (Sorghum) — The Wheat Replacement

Jowar is the best millet for people who want to stop eating wheat. It makes soft rotis and has 10g of fiber per 100g. That is more than double the fiber in wheat flour.

Botanical name: Sorghum bicolor | GI: 50–55

• Fiber: 10g per 100g (helps digestion and blood sugar)
• Protein: 10g per 100g
• Calcium: 28mg per 100g
• Iron: 4.1mg per 100g

Best uses: Jowar roti, jowar bhakri, jowar upma, jowar khichdi, jowar dosa.

Who should eat more: Celiac patients (gluten-free), people trying to lose weight, those with high cholesterol.

Main growing states: Maharashtra, Karnataka, Madhya Pradesh, Rajasthan, Tamil Nadu.

4. Foxtail Millet (Thinai / Korra) — Best for Diabetics

Foxtail millet has a GI of 50–55. White rice has a GI of 72. This means foxtail millet raises blood sugar much more slowly than rice. It is one of the easiest millets to cook. Just use it like rice.

Botanical name: Setaria italica | GI: 50–55

• Protein: 12.3g per 100g (one of the highest among millets)
• Iron: 2.8mg per 100g
• Magnesium: 81mg per 100g
• B-vitamins: good source of thiamine and niacin

Best uses: Millet rice substitute, foxtail millet pongal, millet upma, khichdi, dosa batter mix.

Who should eat more: Type 2 diabetics, people managing weight, those new to millets (easiest to start).

Main growing states: Andhra Pradesh, Telangana, Karnataka, Tamil Nadu, Maharashtra.

5. Little Millet (Samai / Kutki) — The Light Grain

Little millet is small in size but big on fiber. It has 7–10g of fiber per 100g. It is light and easy to digest. Perfect for people with a weak stomach or for fasting days.

Botanical name: Panicum sumatrense | GI: 52–55

• Fiber: 7–10g per 100g (great for digestion)
• Protein: 7–9g per 100g
• Calcium, iron, zinc, magnesium present in good amounts
• Gluten-free and light on stomach

Best uses: Little millet pongal, upma, khichdi, millet idli/dosa mix, curd millet bowl.

Who should eat more: People with IBS, seniors, children, those on light diet or fasting.

6. Barnyard Millet (Kuthiraivali / Sanwa) — The Fasting Millet

Barnyard millet is the star of Navratri fasting. Most people do not know it is a millet. It has only 300 calories per 100g (vs 365 for white rice). It is one of the lightest millets you can eat.

Botanical name: Echinochloa frumentacea | GI: 40–50 (lowest GI millet)

• Calories: 300 kcal per 100g (lowest among millets)
• Fiber: 10–12g per 100g
• Iron, phosphorus, calcium in good amounts
• Very low fat content

Best uses: Vrat khichdi, barnyard pongal, millet upma, curd rice substitute, porridge.

Who should eat more: People doing religious fasts, anyone on a weight loss diet, those with high blood sugar.

7. Kodo Millet (Varagu / Kodra) — The Blood Sugar Millet

Kodo millet is great for people with diabetes or prediabetes. It has 9–10g of fiber per 100g. High fiber slows down how fast sugar enters your blood. Kodo millet also has antioxidants that protect cells from damage.

Botanical name: Paspalum scrobiculatum | GI: 50–55

• Fiber: 9–10g per 100g
• Protein: 10–11g per 100g
• Rich in antioxidants (polyphenols)
• Good amounts of calcium, iron, magnesium

Best uses: Kodo millet rice, millet pongal, pulao, khichdi, upma, lemon millet.

Who should eat more: Diabetics, people with heart disease risk, those managing weight.

8. Proso Millet (Panivaragu / Chena) — The Protein Millet

Proso millet has good protein and cooks quickly. It is less common in Indian kitchens but popular in parts of Rajasthan and Northeast India. It works well in any recipe that calls for cooked millet.

Botanical name: Panicum miliaceum | GI: 55–60

• Protein: 11g per 100g
• Good source of B-vitamins and minerals
• Cooks in 15–20 minutes (like foxtail millet)

Best uses: Millet porridge, upma, khichdi, baked goods, millet rice substitute.

9. Browntop Millet (Andukorralu / Korale) — The Rare One

Browntop millet is the newest millet to gain attention in India. It is grown mainly in Karnataka and parts of Andhra Pradesh. Some nutritionists call it a "detox grain" because it is high in fiber and antioxidants.

Botanical name: Urochloa ramosa | GI: Low (estimated ~50)

• High fiber: similar to barnyard millet
• Rich in antioxidants
• Relatively rare: hard to find outside Karnataka and Andhra Pradesh

Best uses: Cooked like rice, upma, millet porridge.

Where to buy: Organic stores, specialty millet shops, online on Amazon or Flipkart.

Which Millet Wins Each Nutrient?

Here is a quick comparison of the top millets by key nutrients (per 100g):

Best Millets for Diabetics

If you have diabetes or prediabetes, choose millets with a low GI. Low GI means the food raises blood sugar slowly. This is better for you.

The 3 best millets for diabetics are:

1. Barnyard millet (GI 40–50) — The lowest GI of all millets. Great as a rice replacement for lunch or dinner. Cooks in 15 minutes.

2. Ragi / Finger millet (GI 45–55) — Also low GI. The high fiber slows sugar absorption. Ragi dosa or ragi roti is a smart swap for rice or wheat meals.

3. Foxtail millet (GI 50–55) — Easiest to cook. Swap it for white rice (GI 72) to lower your glycemic load by nearly 30%.

Quick tip for diabetics: Cook millet and let it cool before eating. Cold cooked millet has more resistant starch. Resistant starch lowers GI further. This is called the "cool and reheat" method. It works for millets, rice, and potatoes.

Which Millet Should You Buy First?

If you are new to millets, here is a simple 4-week plan:

Week 1: Buy ragi flour (Rs 50–80/kg). Make ragi dosa or ragi porridge. This is the easiest start.

Week 2: Buy jowar flour (Rs 40–70/kg). Replace one wheat roti meal with jowar roti. Mix 70% jowar with 30% wheat at first to make rolling easier.

Week 3: Buy foxtail millet (Rs 80–120/kg). Cook it like rice. Use 1 cup millet + 2 cups water + 15 minutes. Replace one rice meal per day.

Week 4: Try bajra flour (Rs 40–60/kg). Make bajra khichdi in winter or bajra roti with ghee.

After one month, you will know which millets your family likes. Then stock those regularly and try little millet, kodo millet, or barnyard millet next.

Where to Buy Millets in India

You can find millets in many places. Here are your options from easiest to most specialized:

• Local kirana store: Ragi, jowar, bajra flour is available almost everywhere. Ask for flour first — it is easiest to cook with.
• Big Bazaar / DMart / Reliance Smart: Whole millets and millet flours from brands like 24 Mantra, Nature Bio Foods, Organic India.
• Amazon / Flipkart: Wide range of organic millets. Good for specialty millets like foxtail, kodo, or browntop. Delivered to your door.
• Organic stores: Best quality but higher price. Pay Rs 100–150 per kg for certified organic millets.
• Farmers markets: Check local haats on weekends. Freshest millets at the best prices.

Budget tip: Start with non-organic ragi and jowar flour from local stores. Once you build the habit, upgrade to organic if budget allows. The nutritional difference between organic and non-organic millets is small. Habit matters more than organic certification when starting out.

How to Store Millets at Home

Millets go stale faster than wheat. Here is how to store them right:

• Whole millets: Store in airtight glass or steel containers. Keeps fresh for 6–12 months.
• Millet flour: Store in the fridge once opened. Use within 1–2 months. Flour goes rancid faster than whole grain.
• Cooked millets: Keep in fridge for up to 3 days in a covered bowl. Reheat with a sprinkle of water.
• Watch for pests: Add 2–3 dried bay leaves to your storage container. This keeps insects away naturally.

Gold Nugget: The Forgotten Millet Secret

Here is something most people do not know about the millets list in India:

The "fasting food" at Navratri is actually a millet. Sama ke chawal — the rice people eat during Hindu fasts — is barnyard millet (sanwa/kuthiraivali). It is not rice at all. Millions of Indians eat millets during fasting without knowing it. Barnyard millet has only 300 calories per 100g, versus 365 for white rice. Many people report feeling lighter and less bloated after eating it compared to regular rice. If you want to lose weight, barnyard millet is one of the smartest swaps you can make.

More Millet Guides to Read

• Millets: Complete Guide for Indian Kitchens - Start here if you are new to millets
• Ragi Benefits: 12 Reasons to Add Finger Millet
• Jowar Roti: Soft Sorghum Chapati That Does Not Crack
• Bajra Roti: Perfect Pearl Millet Chapati
• Foxtail Millet: Diabetes-Friendly Benefits and Recipes