Are you looking for a grain that is power packed with high nutrition value? Introducing, Little Millets. This grain is gaining popularity due to its rich nutrient profile and various health benefits.
It is a gluten free grain and useful for anyone who are in their weight loss diet plan or diabetes diet plan journey. In this blog post on Little millet nutritional value per 100g, we will touch base on various point such as little millets glycemic index, calories in 100g and its benefits.
The blog is written by best dietitian in Mumbai – Dt. Foram Modi at Makes You Eat. So, let’s get started with a little intro on what is little millet exactly is ?
What is Little Millets ?
Little millet is one of the grain in the family of Millets in India. It is scientifically known as Panicum sumatrense. Little millet is a small-seeded cereal grain which is popular for its gluten free nature. It is power packed with essential nutrients like iron, magnesium, and B vitamins.
Little millet has a mild, nutty flavor and the cooking time is quick. Little millet can be used in various types of Indian dishes. This includes little millet khichdi, little millet dosa and even desserts you can prepare using little millet.
Little Millets Nutrition Facts Per 100g
Little millet is a powerhouse of nutrients. It is a rich source of complex carbohydrates, dietary fiber, essential minerals, and plant-based protein. Little millet has low glycemic index which makes it a good choice for people with diabetes.
It has a high fiber content which helps in digestion and supports weight loss diets. If you compare little millet with polished rice or wheat, then little millet gives you more nutrition and also helps in blood sugar control.
Below table summarizes various Little Millet Nutritional Value per 100g.
| Nutrient | Per 100g (Raw) |
|---|---|
| Calories in little millets | ~207 kcal |
| Carbohydrates in little millets | ~67 g |
| Protein in little millets | ~7.7 g |
| Fat in little millets | ~4.7 g |
| Dietary Fiber in little millets | ~7.6 g |
| Calcium in little millets | ~17 mg |
| Iron in little millets | ~9.3 mg |
| Magnesium in little millets | ~114 mg |
| Phosphorus in little millets | ~220 mg |
| Potassium in little millets | ~195 mg |
Boiled Little Millets Nutritional Value per 100g
If you boil little millets, then it improves it digest ability and makes it more lighter. It becomes a more gut friendly meal option. When you boil little millets, it absorbs water. Due to this, the nutrient density per 100g to will slightly reduce as the volume increases.
But still, it remains to be highly nutritious. The boiled Little Millet Nutritional Value per 100g typically contains around 105–120 kcal, 2.5–3 g of protein, 0.5–1 g of fat, 23–25 g of carbohydrates, and 1.5–2 g of dietary fiber. A boiled little millets can be used in simple forms like porridge or little millet khichdi.
Cooked Little Millets Nutritional Value per 100g
After cooking, little millet still retails most of its nutritional benefits. After cooking, it becomes more soft and easier to digest. The cooked Little Millet Nutritional Value per 100g contains around 120 kcal, 2.6 g of protein, 0.9 g of fat, 25 g of carbohydrates, and 1.8 g of dietary fiber.
If you cook it with minimal oil or spices, you can preserve its naturally low glycemic index. This way, you can make it ideal for diabetes management, weight loss, and general gut health. You can prepare little millet dosa, upma, or khichdi and have a nutritious meal.
Little Millets Glycemic Index
As per this research paper on glycemic index & quality evaluation of little millet, Little millet has a low glycemic index (GI) of approximately 50–52. This means it releases glucose into the bloodstream at a slower rate. It is thus helpful for people with diabetes as it helps in reducing blood sugar spikes. It is better as compared to high GI grains such as white rice or wheat flour. It also supports weight loss, curbs hunger pangs, and prevents energy crashes.
Little Millets Dosa Recipe
Ingredients for little millets Dosa recipe
Little millet (samai) – 1 cup
Split urad dal – ¼ cup
Fenugreek seeds – ½ tsp
Salt – to taste
Water – as needed
Optional: Poha (flattened rice) – 2 tbsp (for softness)
Complete Recipe for Little Millets Dosa
Soak:
Rinse and soak little millet, urad dal, and fenugreek seeds in water for 4–5 hours.
If using poha, soak it separately for 20 minutes before grinding.
Grind:
Drain water and grind the mixture to a smooth batter, adding water as needed.
Add soaked poha during grinding for softer dosas.
Ferment:
Let the batter ferment overnight or for 8–10 hours in a warm place.
Cook:
Add salt to the fermented batter and mix well.
Heat a non-stick pan or dosa tawa, pour a ladleful of batter, and spread it in a circular motion.
Drizzle a few drops of oil and cook until golden brown. Flip if needed.
Serve Hot:
Pair with coconut chutney or sambar for a wholesome meal.
Conclusion
Little millet is a powerhouse of nutrition packed into a tiny grain. It has a low glycemic index, rich fiber content, and essential vitamins and minerals. It is a smart choice for those managing diabetes, aiming for weight loss, or seeking overall wellness. You can consume it as boiled millet, cooked into Dosa, or as a little millet khichdi and many other Indian dishes. If you still haven’t got little millets in your kitchen, order it now!
References
Below references were used to prepare this article.
Dt. Foram Modi - Best Dietician in Mumbai
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai. Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition. She is a certified She is highly regarded as –
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Best dietician in Mumbai for PCOD PCOS
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online dietician consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
