What is Bajra? Facts you should know for 100 grams of Bajra?
Bajra, also known as pearl millet, is a highly nutritious and versatile grain commonly used in various dishes across different cultures. Here’s a detailed look at Bajra, including key facts for 100 grams of Bajra:
What is Bajra?
- Scientific Name: Pennisetum glaucum
- Common Names: Pearl millet, Bajra (in India), Cumbu (in Tamil), Bajra (in Hindi), Sajjalu (in Telugu)
- Description: Bajra is a small, round, and hard grain that is typically grayish in color. It is known for its resilience in arid climates and its high nutritional value.
Nutritional Facts for 100 Grams of Bajra
Here is a breakdown of the nutritional content of 100 grams of raw Bajra:
- Calories: 378 kcal
- Protein: 11.6 grams
- Carbohydrates: 67.0 grams
- Dietary Fiber: 1.2 grams
- Fat: 4.2 grams
- Iron: 8.0 mg (about 44% of the Daily Value)
- Magnesium: 114 mg
- Phosphorus: 34 mg
- Potassium: 280 mg
- Calcium: 42 mg
- Vitamin B1 (Thiamine): 0.4 mg
- Vitamin B2 (Riboflavin): 0.2 mg
- Folate: 43 µg
- Vitamin B6: 0.3 mg
- Sodium: 4 mg
Health Benefits of Bajra
- Rich in Nutrients: Bajra is packed with essential nutrients, including proteins, minerals, and vitamins. It is particularly high in iron, which is crucial for preventing anemia.
- Good for Digestion: Bajra is a great source of dietary fiber, which aids in digestion and helps prevent constipation.
- Supports Bone Health: It contains significant amounts of calcium and magnesium, which are important for maintaining strong bones and teeth.
- Heart Health: Bajra is low in cholesterol and saturated fats, making it beneficial for cardiovascular health.
- Diabetes Management: The low glycemic index of Bajra helps in controlling blood sugar levels, making it a good choice for diabetics.
- Gluten-Free: Bajra is naturally gluten-free, making it a suitable option for those with celiac disease or gluten sensitivity.
- Energy Booster: High in complex carbohydrates, Bajra provides sustained energy and helps keep you full for longer.
Uses of Bajra
- Culinary Uses: Bajra can be used in a variety of dishes, including rotis, porridges, upma, and even baked goods. It is commonly used in traditional recipes like Bajra Khichdi and Bajra Roti.
- Flour: Bajra flour is used to make various types of flatbreads and snacks.
- Animal Feed: Bajra is also used as feed for livestock in many regions.
Storage Tips
- Storage: Keep Bajra in an airtight container in a cool, dry place to prevent it from becoming rancid or infested.
- Shelf Life: When stored properly, Bajra can last for several months.
Preparation Tips
- Cooking: Bajra grains should be rinsed thoroughly before cooking. They can be boiled or used in a variety of recipes, depending on your preference.
- Soaking: Soaking Bajra before cooking can reduce cooking time and improve its texture.
Bajra is a highly nutritious and adaptable grain, making it a valuable addition to a balanced diet.
Bajra known for its delicious rotis and malida is also a great storehouse of nutrients. The energy content is 361 calories per 100 gm. Carotene is the most sought after micro nutrient in the food industry. Most of us search for Beta Carotene in pharmaceutical capsules to keep ourselves healthy. Bajra offers this essential vitamin at no additional cost.
Facts you should know for 100 grams of Bajra:
• It has 6 times more magnesium when compared with milk.
• Protein is equal to protein of 1 egg.
• Fiber is equal to an apple.
• Iron in Bajra is 3 times that of spinach.
