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Jowar nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 100 kcal | 334 kcal |
| Protein | 3 g | 10 g |
| Carbohydrate (available) | 20.3 g | 67.7 g |
| Dietary fibre | 3.1 g | 10.2 g |
| Fat | 0.5 g | 1.7 g |
Serving: 30 g jowar flour, about one jowar roti, weighed raw as IFCT reports it. IFCT 2017 food code A005, "Jowar (Sorghum vulgare)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on jowar
Fibre-rich carb
Your measured grain or pulse: at least 8 g of fibre in every 100 g.
- 3 g of protein for every 100 kcal.
- One serving gives 3 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 3.1 g of fibre in a serving.
How jowar fits a plan that loses fat and keeps muscle
IFCT 2017 lists jowar at 334 kcal, 10 g of protein and 10.2 g of fibre per 100 g. In calories it is a close cousin of wheat; the gain is variety and a grain many people find more satisfying, especially as a thick bhakri.
Use jowar as one of your rotating grains: a jowar bhakri at dinner, wheat at lunch, rice on some days. Rotation keeps the plan interesting enough to last months, which is what fat loss actually needs, and it suits anyone told to cut back on gluten.
Jowar in an Indian kitchen
Jowar flour has no gluten, so the dough breaks easily: knead it with hot water a little at a time and pat the bhakri out by hand or between two sheets, as Maharashtrian and Karnataka kitchens do. Cook it on a hot tawa and finish it directly on the flame. Jowar roti is best eaten fresh, since it hardens as it cools. Mixing jowar with whole wheat atta is an easier way to start, and jowar flakes make a quick poha-style breakfast.
Pair it, or swap it
Jowar bhakri with a thick dal, pitla made from besan or a bowl of curd turns a millet meal into a protein-rich one. Add a big serving of methi or palak sabzi for volume.
Worth knowing
Jowar dough has no gluten, so rotis crack and some cooks compensate with extra ghee or oil. Pat them thin with wet hands instead.
Jowar against similar foods
| Food | Energy | Protein | Fibre |
|---|---|---|---|
| Jowar | 334 kcal | 10 g | 10.2 g |
| Bajra flour | 348 kcal | 11 g | 11.5 g |
| Ragi flour | 321 kcal | 7.2 g | 11.2 g |
| Wheat atta | 320 kcal | 10.6 g | 11.4 g |