Barnyard Millet
Echinochloa frumentacea
Common name: Sanwa / Jhangora
The fasting grain — lowest carbohydrate content and highest fiber among millets
Names in Indian Languages
| Language | Name |
|---|---|
| Hindi | सांवा (Sanwa) / झंगोरा (Jhangora) |
| Tamil | குதிரைவாலி (Kuthiraivali) |
| Telugu | ఊదలు (Udalu) |
| Kannada | ಊದಲು (Oodalu) |
| Malayalam | കുതിരവാലി (Kuthiravali) |
| Marathi | भगर (Bhagar) |
| Bengali | শ্যামাধান (Shyamadhan) |
| Gujarati | મોરૈયો (Moraiyo) |
| Odia | ଖିରା (Khira) |
| Punjabi | ਸਾਂਵਾ (Sanwa) |
| Sanskrit | श्यामाक (Shyamaka) |
Nutrition Profile
Per 100 g, raw grain. Source: ICMR-NIN / published literature — ICMR-NIN data supplemented with published research literature
Calories
307kcal
Protein
6.2g
Fiber
9.8g
Calcium
20mg
Iron
5mg
Glycemic Index
44(low)
| Nutrient | Amount per 100 g |
|---|---|
| Calories | 307 kcal |
| Protein | 6.2 g |
| Fat | 2.2 g |
| Carbohydrates | 65.5 g |
| Dietary Fiber | 9.8 g |
| Calcium | 20 mg |
| Iron | 5 mg |
| Zinc | 3 mg |
| Phosphorus | 280 mg |
| Magnesium | 82 mg |
| Potassium | 180 mg |
Barnyard Millet vs. White Rice
Health Benefits
Highest fiber among millets
Well EstablishedBarnyard millet contains 9.8g fiber per 100g, the highest among commonly consumed millets. This exceptional fiber content supports digestive health, promotes satiety, and aids in cholesterol management.
Source: ICMR-NIN / published literature
Lowest glycemic index among millets
Supported by ResearchWith a GI of approximately 44, barnyard millet has the lowest glycemic index among commonly available millets, making it an excellent choice for blood sugar management.
Source: International Journal of Food Sciences and Nutrition
Traditional fasting grain
Traditional KnowledgeUsed traditionally during Hindu fasting periods for its light, easily digestible nature. It provides sustained energy without heaviness during fasting.
Good source of iron
Well EstablishedContains 5.0mg iron per 100g, making it a valuable source of dietary iron for preventing anemia, particularly important in vegetarian diets.
Source: ICMR-NIN / published literature
Ayurvedic Properties
Rasa (Taste)
Madhura (sweet), Kashaya (astringent)
Virya (Potency)
Sheeta (cool)
Vipaka (Post-digestive)
Madhura
Guna (Quality)
Laghu (light)
Dosha Effects
vata
Neutral
pitta
Decreases
kapha
Neutral
Therapeutic Uses
- Ideal for fasting due to light and easy-to-digest nature
- Cooling effect beneficial in summer and Pitta conditions
- Supports digestive health due to very high fiber content
- Traditionally used for convalescent diets
Classical Reference: Bhavaprakasha Nighantu
Contraindications (Ayurvedic)
- May cause gas if not soaked adequately before cooking
- Not recommended as sole grain for extended periods due to lower protein content
Ayurvedic information presented here is derived from classical texts for educational purposes. It is not medical advice. Always consult a qualified Ayurvedic practitioner or healthcare provider before making dietary changes based on Ayurvedic principles.
How to Cook Barnyard Millet
Water Ratio
1:3
Soaking Time
2-4 hours
Cooking Time
15-20 minutes
Best Substitute For
Rice (especially during fasting)
Texture
Fluffy, rice-like
Flavor Profile
Mild, neutral
Tips
- 1.Soak for 2-4 hours before cooking for best texture
- 2.Cook like rice with slightly more water
- 3.Popular during fasting — make Samo khichdi or Moraiyo pulao
- 4.In Uttarakhand, make Jhangora kheer with milk, sugar, and cardamom
- 5.Dry roast briefly before cooking for a nuttier flavor
Cultivation
Major States (India)
Uttarakhand, Tamil Nadu, Madhya Pradesh, Chhattisgarh
Global Regions
South Asia (India, Nepal), Japan, Southeast Asia
Growing Season
Kharif (June-September)
Water Requirement
350-500mm rainfall
Soil Type
Grows in marginal, waterlogged, and even saline soils
Days to Harvest
60-90 days (fastest growing millet)
History
Region of Origin
Tropical Asia (Indian subcontinent)
Domestication Period
Several thousand years ago (exact period uncertain)
Archaeological Evidence
Native to tropical Asia, cultivated in India for thousands of years in rain-fed areas. Japanese barnyard millet (Echinochloa esculenta) was domesticated separately in Japan.
Spread Pattern
Cultivated primarily in South Asia, with a separate domestication event in Japan. Remained largely a regional crop of India and Japan.
Cultural Significance
Barnyard millet holds special cultural significance in North Indian fasting traditions. Known as Sanwa or Bhagar, it is one of the primary grains consumed during Navratri, Ekadashi, and other fasting occasions. In Uttarakhand, Jhangora kheer is a beloved traditional preparation.
Side Effects & Precautions
Gas without adequate soaking
May cause gas and bloating if not soaked adequately before cooking. Soaking for 2-4 hours helps improve digestibility.
Phytate content
Contains phytates (antinutrients) that may reduce mineral absorption. Soaking and cooking significantly reduce phytate levels.
Recipes with Barnyard Millet
Sources
- Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K (2017). Indian Food Composition Tables 2017.
Disclaimer: This content is created with the assistance of AI and is intended for educational purposes only. While we strive for accuracy, information may contain errors or be incomplete. Always do your own research and consult qualified professionals (nutritionists, doctors, agricultural experts) before making decisions based on this content. This website does not provide medical, nutritional, or agricultural advice.