In 100 g of raw bajra (pearl millet), protein typically falls around 10–12 g, with 11.6 g/100 g often reported in Indian food tables.
Bajra—also called pearl millet—shows steady protein for a cereal grain. The number you see most often is 11.6 g per 100 g of raw grain from Indian laboratory data, while U.S. datasets list millet at roughly 10 g per 100 g. Different varieties, growing regions, dehulling, and moisture explain the small spread. The sections below show where those values come from, how they change with cooking, and what that means on a plate.
Bajra Protein Content Per 100G: Raw, Flour, And Cooked
To keep the headline number front and center: bajra protein content per 100g in raw grain averages near 11.6 g in Indian references and ~10 g in large U.S. datasets. Cooking adds water and lowers protein per 100 g of the food, even though the total protein you eat from the dry grain doesn’t change.
At-A-Glance Values Per 100 Grams
| Form | Protein (g/100 g) | Notes |
|---|---|---|
| Raw bajra (pearl millet), India | ~11.6 | IFCT laboratory average for pearl millet grain |
| Raw millet, generic (USDA data) | ~10.0 | MyFoodData entry linked to FoodData Central |
| Bajra flour (dry) | ~11.6 | Same as grain on a dry basis |
| Millet, cooked (water absorbed) | ~3.5 | Per 100 g of cooked millet; water lowers the per-100 g figure |
| Bajra roti (cooked flatbread) | ~7–9 | Per 100 g of roti; varies by flour and moisture |
| Bajra porridge/upma (cooked) | ~2.5–4.0 | Per 100 g of finished dish; depends on water ratio |
| Pearl millet varieties (range) | ~9–13 | Breeding, soil, and dehulling shift protein slightly |
Why Numbers Differ Across Tables
Food tables are built from lab analyses of real samples. Bajra grown in Rajasthan and bajra grown in Karnataka won’t match gram-for-gram. On top of that, dehulling and cleaning remove small amounts of protein with the bran or germ. U.S. listings often roll several millet species into one entry, which tilts the mean toward ~10 g/100 g. Indian entries label pearl millet specifically and show ~11.6 g/100 g.
Takeaways For Label Readers
- Dry weight matters. Compare raw grain or flour on a dry basis when you care about the true protein density.
- Cooked weight dilutes. Boiling adds water, so per-100 g protein drops to ~3–4 g in plain cooked millet.
- Brand recipes vary. Rotis, porridges, khichdi, or multigrain mixes won’t share a single number.
How Cooking Changes Per-100 g Protein
Cooked millet usually carries about 3.5 g protein per 100 g because the pot adds water. If you cook one cup of dry grain and then weigh the whole pot, you’ll see far more grams of food with the same total protein you started with. That’s why the protein concentration per 100 g goes down while the total protein in the batch stays the same.
Rule Of Thumb For Home Cooks
Start with the dry grain value, then account for water. A typical stovetop ratio is 1:2 to 1:2.5 (grain:water). The higher the water, the lower the protein per 100 g of the cooked bowl. The same idea applies to pressure cookers and instant pots.
Protein Quality: What Bajra Brings
Bajra protein has a moderate lysine profile among cereals and blends well with pulses. Pairing bajra with lentils, chickpeas, or dairy boosts the overall amino acid balance in a day’s menu. Traditional meals that mix grain and dal already solve this without calculators.
Simple Pairings That Work
- Bajra roti with moong dal or chana masala
- Millet khichdi with split pulses and a spoon of ghee
- Bajra porridge topped with curd or paneer cubes
Reading Labels And Buying Smart
On retail packs you may see small differences in protein per 100 g even within “pearl millet flour.” The variance reflects raw material sources and moisture. If you need a consistent number for calorie or macro tracking, use a brand’s nutrition panel for that specific bag and stick with it for the duration of your plan.
What About Sprouted Or Fermented Bajra?
Sprouting and fermentation don’t add protein; they can change digestibility and taste. Per 100 g values shift because moisture changes. Use the maker’s panel or enter your own recipe into a tracker if you ferment batters or sprout at home.
Using The Data In Real Meals
Here are quick ways to translate raw numbers into plates you might cook. These examples use the dry-basis figure of ~11.6 g/100 g for bajra grain or flour and typical kitchen yields.
Roti, Porridge, And Pilaf
- Bajra roti: 60 g flour ≈ ~7 g protein in the dough. The cooked roti will weigh more, but the total protein is still ~7 g.
- Plain porridge: 50 g dry millet + 150 g water yields ~200 g cooked. The pot carries ~5.8 g protein total; per 100 g that’s ~2.9 g.
- Pilaf: Add peanuts or green peas to lift protein density per 100 g of the final dish.
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Taking Bajra Protein Per 100G Into Daily Targets
If you’re planning by numbers, start with your daily protein goal, then slot bajra portions around it. Here’s a quick planner with typical foods. It assumes adult requirements in the 0.8–1.0 g/kg/day range and uses the dry-basis value for the grain.
Protein From Common Bajra-Based Portions
| Food | Typical Portion | Estimated Protein |
|---|---|---|
| Bajra flour for 1 roti | 60 g flour | ~7.0 g |
| Cooked millet porridge | 200 g bowl | ~5.8–7.0 g (depends on water) |
| Plain cooked millet | 150 g serving | ~5.0 g |
| Bajra khichdi with moong | 250 g bowl | ~10–14 g (with pulses) |
| Bajra roti with curd | 1 roti + 100 g curd | ~13–15 g total |
| Multigrain bajra roti | 60 g flour mix | ~6–9 g (brand-dependent) |
Method Notes And Constraints
Numbers here reference two widely used datasets. Indian lab tables list pearl millet near 11.6 g protein per 100 g of raw grain. U.S. tools that aggregate USDA data list “millet, whole grain” at ~10 g per 100 g. Cooked values come from entries that measure cooked food by weight; the water absorbed during boiling explains the drop per 100 g. Where brand-specific or recipe-specific facts are needed, use the label you’re actually buying or log your own recipe. That’s the best way to keep the math consistent from week to week.
Practical Q&A Style Clarifications
Is Bajra Good For A High-Protein Diet?
Bajra sits mid-pack for cereals. It won’t match legumes or meats gram-for-gram, yet it can make a solid base for mixed meals. Add dal, paneer, eggs, yogurt, soy, or lean meat to raise the protein per plate.
Does The Grind Change Protein?
Grinding from grain to flour keeps protein the same per 100 g of the dry ingredient. What changes is how you cook it later. A porridge carries more water than a roti, so its per-100 g number is lower in the bowl.
What Should I Quote If A Plan Asks For “Per 100 g”?
If the plan is dry-ingredient-based, use 11.6 g/100 g for pearl millet. If the plan is cooked-food-based, use ~3.5 g/100 g for plain cooked millet and adjust for your recipe.
Trusted References You Can Click
See the Indian laboratory listing for pearl millet in the IFCT 2017 book. For a USDA-aligned lookup showing millet at ~10 g per 100 g raw and ~3.5 g per 100 g cooked, check the Millet, whole grain page and the cooked millet page. These links open to the exact entries you need.
Bottom Line For Shoppers And Meal Planners
The phrase bajra protein content per 100g lands near 11.6 g on a dry basis and near 3–4 g once cooked with water. Use the dry number for flour-based planning and the cooked number for bowls and pilafs. If you stick to one dataset and one cooking pattern, your weekly protein tracking stays consistent and stress-free.
If you need to repeat the exact query string inside a note or plan, write it as “bajra protein content per 100g” so it matches common nutrition table language while keeping your logs tidy.