Discover the delicious and nutritious benefits of Jowar, also known as Sorghum! This highly prized millet is the go-to alternative to refined flour and all-purpose flour in India, thanks to its abundance of essential nutrients. Packed with protein, carbohydrates, minerals, and dietary fiber, jowar has been a staple in diets for centuries due to its undeniable health benefits. Aside from the primary jowar health benefits, this blog will also cover the ways you can include it in your diet.

Recognising the nutritional benefits of millets, the United Nations General Assembly has proposed that 2023 be celebrated as the International Year of Millets. As we rediscover the amazing benefits of traditional Indian grains in our modern kitchens, let's dive deep into one of the most nutritious ones: Jowar. In recent years, with the rise in research of sorghum benefits, it has made its way back onto our dinner plates with newfound appreciation. Loaded with high-quality proteins, essential minerals like calcium, magnesium, iron, and B vitamins, and phenolic compounds, sorghum is a treasure trove of nutrition that can support your health in numerous ways. Whether you're dealing with diabetes, heart problems or just want to stay fit, leveraging the health benefits of sorghum by incorporating it into your diet can work wonders. Read on to discover some jowar nutritional facts and reap the benefits of this amazing grain.

Per 100g of Jowar (Sorghum) Nutrition

The numerous jowar benefits are attributed to the presence of the following nutrients:

Nutrient Amount / 100 g
Energy 334 kcal
Carbohydrate 67.68g
Protein 9.97g
Dietary fiber 10.22g
Folate 39.42μg
Potassium 328mg
Calcium 27.60mg
Iron 3.95mg
Magnesium 133mg
Selenium 26.29μg

In the next section, we explore the health benefits of sorghum and how we can incorporate Jowar nutrition into our daily diets.

Health Benefits of Jowar

Here’s a brief list of interesting sorghum nutrition facts that explain how jowar benefits different aspects of our health:

1. Diabetic-friendly:

Jowar is an amazing choice of food for those looking to keep their glucose levels under control. This is because jowar’s abundant fiber content ensures a gradual and efficient digestion process. Unlike most carbs, fiber cannot be broken down and absorbed easily by our bodies, making it great for regulating blood sugar levels. This is one of the best jowar health benefits for diabetics.

2. Weight control:

Out of all the jowar nutrition facts, its high fiber content is probably the most compelling to weight watchers. This fiber fills you up without excess calories, making it excellent for weight loss. Additionally, increasing high-fiber foods in your diet leaves less space for less nutrient-dense options like refined carbs.

3. Antioxidant activity:

Did you know that spending too much time in the sun, breathing in polluted air, or coming into contact with toxic substances can create dangerous free radicals inside your body? Long-term exposure to these substances can cause inflammation. and can further lead to various chronic health issues. Luckily, one of the primary jowar health benefits is its ability to help combat this issue due to its impressive antioxidant profile. These antioxidants can neutralise free radicals, ridding the body of these damaging substances.

4. Gluten-free:

If you're one of the many who can't stomach gluten, you might be dealing with celiac ailments. This condition arises when gluten in wheat, rye, or barley cause an adverse reaction in your system, leaving you feeling anything but your best. Sorghum benefits in this case as it does not contain any gluten and can be a healthy alternative to such products.

5. Improves digestion:

The high level of fiber in jowar benefits people with digestive issues. It softens and bulks up your stools, allowing it to move through your system with ease. Additionally, the polyphenols in sorghum can improve the growth of essential gut bacteria as they feed off the fiber, allowing them to flourish.

With so many sorghum benefits to take advantage of, let’s delve into how we can prepare this millet and create some delicious meals.

How to Cook and Eat Jowar

Here are different ways you can make the most of the health benefits of sorghum in your everyday meals:

● Soaked:

Pre-soaking jowar overnight or for about 8 hours can help soften its fiber and reduce the cooking time.

● Pressure-cooked:

Pressure cooking in water can make jowar a little mushy in texture, but it promises a quick meal and would be ideal for khichdi.

● Fermented:

Fermentation involves the breakdown of complex food particles into small matter and improves nutrient absorption in jowar.

● Steamed:

Just like rice, you may want to boil jowar in water and steam it, making it ideal for a main course lunch.

Delicious Jowar Recipes

If you’re thinking of getting the most out of jowar benefits in your meals, the following are a few great options:

Jowar and  vegetable upma:

Upma is generally made from suji, but using jowar can boost the nutrient profile and increase the protein, folate and magnesium content, among other nutrients.

Paneer jowar roti:

Made by combining jowar flour with paneer and a dash of spices, this dish gives a great punch of vital nutrients, including complex carbohydrates, protein, calcium and fiber.

Jowar pizza:

Reframe the way you think about pizza with this incredible recipe. Thanks to the jowar health benefits, you can enjoy this food by using healthy sorghum flour to satisfy your cravings while getting a decent amount of nutrients.

Jowar broccoli pancake:

Use jowar with the goodness of sesame seeds for the punch of calcium and protein to make this pancake. Making this wholesome snack or breakfast item takes only a few minutes.

Coconut jowar kadhi

Give your regular kadhi made with besan a healthy twist by replacing it with jowar. This doesn’t just make it tastier but also healthier.

With these easy-to-prep dishes, you can fully harness the health benefits of jowar and improve your health.


As we embrace the initiative to celebrate 2023 as the International Year of Millets, it’s time to start exploring our indigenous grains for both their nutritional and cultural significance. The jowar nutritional profile, in particular, has an amazing range of health benefits associated with its high levels of essential minerals like calcium and B vitamins, along with phenolic compounds. So why not take advantage of the many jowar benefits and start incorporating this nourishing grain into your diet for optimal health and wellness?