Twelve grains, one fact each — the thing worth knowing before you put it in your mix.
Khapli Wheat (Emmer) Khapli Gahu · Samba Godhumai · Jave Godhi ↻ Turn the cardKhapli wheat is one of the earliest wheat varieties ever cultivated, and its simpler grain structure makes it gentler on digestion for many people compared to modern wheat. It’s also a useful source of iron and vitamin B1, both essential for converting food into usable energy. Source: USDA FoodData Central; ICMR Indian Food Composition Tables.
Ragi (Finger Millet) Nachni · Kelvaragu ↻ Turn the cardRagi delivers roughly 344 mg of calcium per 100 g — more than a glass of milk — making it the most calcium-rich grain in the Indian diet. It’s also naturally high in fibre with a low-to-moderate glycaemic index, supporting bone health and steadier blood sugar. Source: ICMR Indian Food Composition Tables, 2017; nutrition review indexed on PubMed/NCBI.
Jowar (Sorghum) Jonna ↻ Turn the cardJowar is naturally gluten-free and rich in plant antioxidants, including a rare class called 3-deoxyanthocyanidins studied for their role in fighting oxidative stress. Its fibre content and low-to-moderate glycaemic index make it an easy everyday swap for refined wheat. Source: Mayo Clinic list of gluten-free grains; clinical study on sorghum bread and glycaemic response, PMC/NCBI.
Bajra (Pearl Millet) Kambu ↻ Turn the cardBajra offers up to 8 mg of iron per 100 g — several times more than wheat — making it a valuable ally against the iron deficiency that affects so many Indian diets. That iron-rich profile supports steady energy and focus, especially for growing children, teenagers, and women. Source: PharmEasy nutrition review; adolescent iron-biofortification trial (reported via IndiaSpend, with Pennsylvania State University).
Foxtail Millet Kangni · Thinai ↻ Turn the cardFoxtail millet helps keep blood sugar levels steady, thanks to its low starch digestibility and rich protein and fibre content. It’s an easy, everyday way to support better glucose control without giving up your roti. Source: “The Glucose-Lowering Effect of Foxtail Millet in Subjects with Impaired Glucose Tolerance” — self-controlled clinical trial, PMC/NCBI.
Kodo Millet Varagu · Arikelu ↻ Turn the cardKodo millet is one of the most antioxidant-rich grains in the millet family, alongside a solid dose of iron, fibre, and protein. Its low glycaemic index makes it a gentle, everyday choice for anyone managing blood sugar. Source: Comparative millet antioxidant-activity research; nutrition summaries via PharmEasy and industry composition data.
Barnyard Millet Sanwa · Jhangora · Kuthiraivali ↻ Turn the cardBarnyard millet carries more dietary fibre than most other millets — around 12–13 g per 100 g — alongside highly digestible protein, supporting both digestion and satiety. It’s also the grain behind “samak” or fasting rice, widely eaten during religious fasts. Source: Nutritional review, ScienceDirect, 2025.
Little Millet Kutki · Samai ↻ Turn the cardLittle millet packs a well-rounded nutritional profile — meaningful protein, healthy fats, and fibre — into one of the smallest grains in the millet family. It’s part of a group nutritionists call “positive millets,” recognised for their fibre-forward composition. Source: Millet composition data compiled across ICMR and industry nutrition summaries.
Buckwheat (Kuttu) Kuttu ka Atta ↻ Turn the cardBuckwheat isn’t a true cereal at all — it’s a pseudo-cereal, naturally gluten-free, and valued for high-quality protein and antioxidant compounds not commonly found in grass-family grains. It’s a go-to flour for both fasting days and gluten-free baking. Source: Nutritional properties review, PMC/NCBI.
Amaranth (Rajgira) Rajgira · Ramdana ↻ Turn the cardAmaranth stands out among grains for its protein quality — rich in lysine, an amino acid most cereals lack — along with meaningful calcium and iron. Including it regularly in your diet can also help support healthier cholesterol levels. Source: “Effect of Amaranth Grain Consumption on Lipid Profile of Hypercholesterolemic Subjects,” published study; amaranth protein review, ResearchGate.
Barley (Jau) Jau ↻ Turn the cardBarley is one of the richest natural sources of beta-glucan, a soluble fibre linked to lower cholesterol and steadier blood glucose. Adding it to your diet regularly supports heart health as part of a balanced, everyday routine. Source: EFSA beta-glucan health claims; randomised crossover trial on barley flakes, blood lipids and glucose, PMC/NCBI.
Chana Dal (Bengal Gram) Split Bengal Gram — ground into besan, roasted into sattu ↻ Turn the cardChana dal is one of the richest plant-based protein sources in everyday Indian cooking, delivering close to 20 g of protein per 100 g along with fibre that helps release glucose slowly. Ground into besan it offers nearly double the protein of wheat flour; dry-roasted into sattu it becomes a naturally cooling, high-fibre, low-GI source of sustained energy — a summer staple across Bihar and Eastern India. Source: ICMR Indian Food Composition Tables; chana dal, besan and sattu nutrition data compiled across composition tables and nutrition reviews.
