Experience the wonders of the ancient kodo millet (Eleusine coracana), a grain treasured for its unique nutritional punch. Overflowing with essential proteins, fiber, and minerals, Kodo millet is your ticket to overall wellness. Dive into the diverse world of tantalising kodo recipes and learn how to harness the remarkable benefits of this traditional food.

Indigenous to India and domesticated over 3000 years ago, the “Kodo: millet - also called Ditch Millet or Varagu - is a widely cultivated grain across Asia and West Africa. Though it may not be as widely known as some of the more popular millets like ragi and jowar, kodo millet delivers a serious nutritional punch with 8.92g of protein and 6.39 g of fiber for every 100 grams served up – not to mention significant amounts of calcium, iron, polyphenols, and other vitamins and minerals.

When it comes to upgrading your meal with a healthful alternative that doesn't compromise on flavour, the remarkable kodo millet benefits are sure to please. This power-packed grain is a perfect aid in maintaining overall wellness, managing weight, supporting digestion, and promoting heart health. In this article, we explore the numerous potential health benefits offered by this traditional superfood so you can make an informed decision about using it in your diet regularly.

Per 100g of Kodo Nutrition

Like most millets, the numerous kodo millet benefits are attributed to the high content of fiber, vitamins, and protein, along with nutrients like calcium and iron. Listed below is the kodo millet nutritional profile per 100 grams:

Nutrients Quantity (100g)
Protein 8.92g
Fat 2.55g
Dietary fiber 6.39g
Iron 2.34 mg
Calcium 15.27mg
Potassium 94mg
Phosphorus 188mg
Niacin 1.49mg

Discover the countless kodo millet benefits in the following section and find out why it's a must-have on your plate.

Health Benefits of Kodo

The following are some of the many kodo millet health benefits that you need to start taking advantage of:

Helps in diabetes management

One of the main kodo benefits is that it boasts a low glycemic index and ample fiber, which naturally regulate blood sugar levels and avert sudden spikes. Furthermore, it significantly lowers the concentration of glycated haemoglobin and fosters the production of liver glycogen. As a result, diabetic individuals can benefit from a healthy surge in energy levels.

An option for weight loss

Kodo millet is a fantastic choice for those looking to manage their weight. Its low fat content and high fiber help you feel full while consuming less, preventing overeating and reducing the chances of obesity. Additionally, kodo millet is particularly beneficial for post-menopausal women who struggle with high cholesterol, dyslipidemia, high blood pressure, or heart-related issues.

Antioxidant and antimicrobial power

These remarkable grains are packed with phenolics, tannins, and phytates that act as potent antioxidants, protecting your body against the damaging effects of oxidative stress. What's more, their polyphenols even possess antimicrobial properties that combat certain harmful bacteria.

Great As A Gluten-Free Option

If you suffer from celiac disease or gluten intolerance, you know how difficult it can be to find foods that won't trigger unwanted symptoms. Luckily, one of the major kodo millet health benefits is that it is completely gluten-free, which allows you to enjoy a variety of dishes without worry.

Maintains nervous system health

Kodo millets contain lecithin, a powerful compound that strengthens the nervous system. This vital nutrient contains choline, a chemical that plays a crucial role in facilitating communication within the brain. So by incorporating kodo millets into your diet, you can help give your cognitive health a boost.

Rich source of minerals and vitamins

Kodo millets are a powerhouse of nutrients, including vitamin B6, niacin, folic acid, and minerals like calcium, iron, magnesium, and zinc. These essential elements play a vital role in supporting various bodily functions, from improving bone health to regulating muscle and nerve functions.

There is clearly an abundance of kodo millet health benefits. Now, let’s learn how you can cook this super grain into delectable dishes.

How to Cook and Eat Kodo?

Kodo is a versatile millet that can be cooked in the following ways:

Soak it:

Utilise soaked kodo millet for delicious dishes such as upma or daliya. Quicken your cooking process with just 15-20 minutes of soaking time.

Try it in flour form:

By grinding it into fine flour, you can easily mix kodo with wheat or rice flour to enhance your dishes. Swap out unhealthy white flour for kodo millet flour to create rotis, biscuits, pasta, and beyond.

Try it whole:

Kodo millet is a fantastic millet that provides you with all the vitamins and nutrients you need when eaten whole.

Delicious Kodo Recipes

Here are a few delicious and nutritious dishes you can prepare that bring kodo benefits to your dining table:

Kodo Millet Aloo Pockets:

If you're looking for something to munch on for a nutritional evening snack, these millet aloo pockets are a great option.

Nachni Khakra:

It's a simple and quick recipe that is rich in calcium and is a great snack, especially for children.

Beet Kodo millet khichdi:

In addition to the fiber, this khichdi dish has a good amount of magnesium and potassium because of the beets. You can enjoy this tasty dish for lunch or even for dinner.


The incredible facts regarding the kodo benefits should be compelling evidence enough for us to include it in our everyday diet. It not only helps with sugar control, but is also filled with dietary fiber and beneficial antioxidants. Also loaded with vitamins and minerals, the impressive kodo millet nutritional profile makes it an essential inclusion when making healthy food choices. There are plenty of delicious recipes that use kodo as a primary ingredient for a variety of dishes like khichdi, khakra and more! So get on board with using kodo millet today and see the positive changes for yourself. However, remember that when it comes to your diet, moderation is key and kodo should also be ingested in controlled proportions as per your unique needs.