Barnyard Millet

Barnyard millet is a highly nutritious grain that is rich in fiber, protein, and essential vitamins and minerals. Here is the approximate nutritional value of barnyard millet (per 100 grams, raw):

Macronutrients:

• Calories: 350 kcal

• Carbohydrates: 70 g

  • Fiber: 12 g

  • Sugars: 2.5 g

• Protein: 11 g

• Fat: 4 g

  • Saturated Fat: 0.9 g

  • Unsaturated Fat: 3.1 g

Micronutrients:

• Vitamins:

  • Vitamin B1 (Thiamine): 0.4 mg

  • Vitamin B2 (Riboflavin): 0.1 mg

  • Vitamin B3 (Niacin): 2.5 mg

  • Vitamin B6: 0.3 mg

  • Folate: 50 mcg

• Minerals:

  • Calcium: 20 mg

  • Iron: 3.1 mg

  • Magnesium: 110 mg

  • Phosphorus: 220 mg

  • Potassium: 280 mg

  • Zinc: 2.2 mg

Other Nutrients:

• Antioxidants: Barnyard millet contains antioxidants like phenolic compounds and flavonoids, which help reduce oxidative stress and inflammation.

• Gluten-Free: Like other millets, barnyard millet is naturally gluten-free, making it a great alternative for those with gluten sensitivity or celiac disease.

Health Benefits:

1. High in Fiber: Barnyard millet is rich in fiber, which aids digestion, regulates blood sugar levels, and supports heart health.

2. Protein-Rich: The protein content makes it a good source of plant-based protein, beneficial for vegetarians and vegans.

3. Low Glycemic Index: Its low glycemic index helps in controlling blood sugar levels, making it suitable for people with diabetes.

4. Rich in Minerals: Barnyard millet is a good source of iron, magnesium, and phosphorus, supporting bone health, blood circulation, and muscle function.

5. Heart Health: The healthy fats and high fiber content support cardiovascular health by reducing cholesterol levels and improving blood circulation.

Barnyard millet is a versatile, nutrient-dense grain that can be incorporated into a variety of dishes to enhance nutrition and support overall health.