Per 100 g of raw bajra (pearl millet), protein averages 10–12 g depending on variety and dataset.
Bajra, the common name for pearl millet, is a sturdy grain with a steady protein payload. If you’re scanning labels, nutrition apps, or traditional charts and want one clean number, plan around eleven grams of protein per 100 grams of raw grain. The exact figure shifts with variety, soil, and moisture, so smart cooks treat it as a range, not a single point.
Bajra Protein Per 100G: Tested Numbers And What They Mean
Multiple authoritative datasets place raw bajra protein near the same band. The Indian Food Composition Tables list values around 11 g per 100 g raw. Contemporary lab studies land in the 10–11 g window. Practical takeaway: when a recipe calls for 100 g of bajra flour or whole grain by weight, you’ll get roughly a tablespoon’s worth of protein.
| Measure (100 g raw) | Typical Value | Notes |
|---|---|---|
| Protein | 10–12 g | Most entries cluster near 11 g. |
| Energy | 350–365 kcal | Depends on moisture content. |
| Total Carbohydrate | 65–68 g | Starch dominates. |
| Fat | 4–5 g | Mainly unsaturated. |
| Fibre | 1–12 g | Older tables show crude fibre; total fibre is higher. |
| Iron | 6–8 mg | Varies by soil and variety. |
| Calcium | 40–45 mg | Moderate among cereals. |
| Magnesium | 130–140 mg | One of bajra’s quiet strengths. |
Close Variant: Bajra Protein In 100 Grams — Raw Vs Cooked
Raw numbers tell you what’s in the dry grain. Cooked porridge, khichdi, or plain boiled bajra carry a different figure because water adds weight. In a typical boiled preparation, 100 g cooked millet sits near 3.5 g of protein. The grain still delivers the same total protein per dry cup; it’s simply distributed across more cooked weight.
Why Datasets Differ By A Gram Or Two
Labs sample different cultivars grown in different soils. Cleaning, dehulling, and milling change moisture and ash. Some tables report “as is” values; others present moisture-free values you’d use in formulation. When you match like with like—whole raw grain on an “as is” basis—the convergence around ~11 g per 100 g is clear.
How To Read Labels Against Bajra Flour
Commercial flours often blend lots from multiple farms. A bag that lists 10 g protein per 100 g flour is still aligned with raw grain data. If you’re tracking macros, weigh the flour, not the scoop. One packed cup can vary by 10–15 g depending on grind and humidity.
Practical Protein Math For Home Cooks
Here’s a quick way to plan meals without a calculator. Start with the dry weight you’ll cook. Apply the raw value, then portion the cooked weight across plates. Your cooked yield will often triple in weight, so the protein per 100 g cooked looks lower even when the total per pot stays the same.
Quick Estimator
Dry bajra: 100 g → protein ≈ 11 g → cooked yield ≈ 300 g. That same 11 g spreads across the full pot. Serve 150 g per plate and you’ll net about 5.5 g protein from the grain base before you add dal, curd, paneer, or meat.
Serving Conversions That Save Time
One flat roti from 50 g bajra flour lands near 5–6 g protein. A breakfast porridge made from 40 g dry grain gives around 4–5 g once cooked. For batters, note that longer ferments soak up more water, so a ladle of batter later in the day weighs more than the first ladle. Base your protein math on the dry flour or grain you started with and you’ll stay accurate.
Boosting Protein In A Bajra Meal
Pair bajra with a pulse for a better amino acid mix. Moong, masoor, chana, and soy shine here. A ladle of dal or a cup of curd next to bajra roti nudges the plate toward balance. A spoon of sesame or peanut chutney adds flavour and a tidy protein bump.
The Amino Acid Angle
Bajra’s protein score is helped by a friendlier lysine level than many other cereals. It still benefits from pairing with a pulse rich in lysine and methionine to round the pattern. Traditional plates got this right long ago: roti with dal, bhakri with usal, or millet upma with peanuts.
Raw Vs Cooked: A Side-By-Side Snapshot
The second table compares the raw value to cooked millet and to other common grains so you can slot bajra into your routine with confidence. This is where the phrase Bajra Protein Per 100G helps label your own pantry list and avoids app confusion.
| Food (per 100 g) | Protein | Typical Use |
|---|---|---|
| Bajra, raw grain | ~11 g | Recipe math, flour blends |
| Millet, cooked | ~3.5 g | Porridge, khichdi |
| Wheat, whole raw | ~13 g | Flour, dough |
| Rice, raw (white) | ~7 g | Rice flour, raw stocks |
| Quinoa, cooked | ~4.4 g | Bowls, salads |
| Oats, raw | ~16.9 g | Oat flour, muesli |
| Cornmeal, raw | ~8.5 g | Polenta, rotla blends |
Put The Numbers To Work
You can build higher-protein plates without fuss. Try these swaps and tweaks that keep texture and taste intact.
Bajra Roti With Dal Or Curd
Two medium bajra rotis from 100 g flour carry ~11 g protein from the grain. Add a cup of moong dal for another 14 g, or a cup of thick curd for 8–10 g. That lands a plate near 20 g with clean, familiar flavors.
Half-And-Half Flour Mixes
Blend bajra flour with besan or soy flour at 3:1. You keep the earthy profile with a lift in protein and better dough handling. Start with small batches so you can tune water and rolling feel.
Cooked Grain Bowls
Boil whole bajra till tender, then fold in steamed veggies and peanuts. A cup of cooked bajra weighs around 170–180 g and brings ~6 g protein. A handful of roasted chana or paneer cubes tightens the macro spread.
Digestibility, Soaking, And Fermentation
Soaking and fermenting don’t raise total protein, yet they can improve availability. Long soaks reduce phytates that latch on to minerals. A simple overnight soak or a sour batter for bhakri and dosa can make a real difference to comfort and absorption.
Choosing The Right Form
Whole grain keeps bran and germ, with more fibre and minerals. Flour is handy for rotis and thalipeeth. Rolled and puffed forms suit snacks. The protein per 100 g stays in the same zone; what changes is water uptake and portion size.
Storage Tips That Keep Numbers Honest
Protein doesn’t vanish in storage, but quality can slip if flour turns rancid. Use airtight jars, keep away from heat, and mill in small lots you’ll finish within a month. For whole grain, aim for a cool shelf and cycle stock every few months.
What The Authorities Say
The Dietary Guidelines for Indians advise pairing cereals or millets with pulses for a better protein pattern. Classic meals with dal or legumes next to a cereal base hit that mark with ease.
FAO’s review of millets notes a helpful lysine profile in pearl millet protein and points to the value of cereal-pulse mixes where growth and maintenance needs are the goal. You can read the relevant section in the FAO millet protein chapter.
Method Snapshot And Sources
This guide pulls its protein band from public datasets and peer-reviewed work. The Indian Food Composition Tables remain the best match for bajra grown and eaten across the subcontinent. Recent lab work reports ~10.3 g per 100 g for select cultivars, right in the same neighborhood. Values for cooked millet near 3.5 g per 100 g come from tables based on USDA entries for boiled millet. That cooked figure helps when you log a porridge or a plain boiled side.
Common Logging Errors To Avoid
Mixing Raw And Cooked Entries
Apps often show both. If you choose “raw” but weigh a cooked bowl, your per-100 g number looks inflated. Match the entry to the state of the food you measured.
Using Volume, Not Weight
Scoops vary. Use a scale for flour and for dry grain. For repeat recipes, note your own pot yield once and reuse it.
Forgetting The Add-Ins
Ghee, oil, nuts, and jaggery change macros and calories more than protein. Log them alongside the grain so your totals stay honest.
Small-Batch Cooking Method
Whole Bajra, Plain Boil
Rinse 100 g whole bajra till water runs clear. Soak 6–8 hours. Pressure cook with 300–350 ml water and a pinch of salt for 12–15 minutes at pressure, natural release. You’ll yield about 300 g cooked grain, which carries the same ~11 g protein from the dry weight.
Flour To Roti
Mix 100 g bajra flour with warm water and a pinch of salt to a soft dough. Rest 10 minutes. Pat into discs, dusting with flour. Cook on a hot tawa till brown spots appear. Two medium rotis will use that dough and deliver the ~11 g protein you planned for.
Bottom Line For Shoppers
Bajra Protein Per 100G is a handy tag for your pantry list and recipe cards. Bajra offers ~11 g protein per 100 g raw, ~3.5 g per 100 g cooked. Build plates with pulses or dairy to raise the meal’s total. Keep the grain handy for hardy rotis, warm bowls, and easy sides that fit both taste and macros.