Kodo millet nutrition health benefits and recipes

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What is Kodo millet

Millet is a type of cereal grain that is widely cultivated and consumed around the world. It is a small, gluten-free cereal grain that is widely grown in India, mainly in the states of Tamil Nadu, Karnataka, Andhra Pradesh, and Maharashtra. It is a traditional crop that has been cultivated in India for thousands of years and is considered to be one of the oldest grains to be consumed by humans. 

• In English Kodo millet is also known as cow grass, 
• ditch millet or 
• Indian cow grass. 
• Varagu in Tamil 
• Arikelu in Telugu,

Kodo millet has a low glycemic index, which means that it is digested slowly by the body, providing a sustained release of energy over a longer period of time. It is gluten-free, making it an ideal food for those who are gluten intolerant.

Nutritional Value in Kodo Millet ( per 100 g)

• Calories: 329 kcal
• Carbohydrates: 65 g
• Protein: 7 g
• Fiber: 9 g
• Fat: 3 g
• Calcium: 27 mg
• Iron: 1.5 mg
• Magnesium: 64 mg
• Phosphorus: 243 mg
• Potassium: 281 mg
• B vitamins (B1, B2, B3)

Health benefits of Kodo millet

• Weight Loss – low calorie + high fiber keeps you full longer
• Diabetes Management – low glycemic index prevents sugar spikes
• Heart Health – helps lower cholesterol
• Good Digestion – fiber-rich, prevents constipation
• Bone & Immunity Support – rich in calcium, magnesium, antioxidants
• Gluten-Free – safe for gluten-intolerant diets

Kodo millet benefits for weight loss

• Fewer calories than rice/wheat
• High fiber keeps hunger away
• Slow sugar release helps reduce cravings

How to cook kodo millet

Kodo millet is a healthy and nutritious grain that can be used as a substitute for rice or other grains in a variety of dishes. Here's a simple recipe for cooking kodo millet:

Ingredients:

• 1 cup kodo millet
• 2 cups water
• Salt to taste
• 1 tsp oil

Instructions:

1. Rinse the kodo millet in water until the water runs clear. Drain the water and set aside.
2. In a saucepan, bring 2 cups of water to a boil.
3. Add the rinsed kodo millet to the boiling water.
4. Add salt to taste and 1 tsp oil.
5. Give everything a good stir and reduce the heat to low.
6. Cover the saucepan with a lid and let it cook for 20-25 minutes or until the millet is tender and cooked through.
7. Once the kodo millet is cooked, turn off the heat and let it sit for 5-10 minutes.
8. Fluff the millet with a fork and serve hot with your favorite curry or gravy dish.

1. 

   How to Cook Kodo Millet (Basic)

   ⏱️ Prep: 5 min | 🍳 Cook: 25 min | 🍽️ Serves: 4 (about 1 cup cooked each)

   By Mobasir Hassan

   Published: Mar 19, 2023 | Last Modified: Sep 7, 2025

   🖨️ Print 📌 Pin

   Perfect fluffy Kodo millet you can use in place of rice for bowls, dal, stir-fries, or salads. This basic method keeps the grains separate, light, and easy to digest.

   🥗 Ingredients

   • 1 cup Kodo millet (rinsed 2–3 times)
   • 2 cups water (for fluffy grains) • use 2½ cups for softer texture
   • 1 tsp oil or ghee (optional)
   • Salt to taste

   👩‍🍳 Instructions

   1. Rinse the millet until the water runs clear; drain well. (Optional: soak 30–60 minutes for quicker cooking and better digestion.)
   2. Bring 2 cups water to a boil in a saucepan. Add millet, salt, and oil/ghee. Stir once.
   3. Cover and cook on low heat for 20–25 minutes until water is absorbed and grains are tender.
   4. Turn off heat, rest covered for 5 minutes, then fluff with a fork. Serve hot.

   👨‍🍳 Chef’s Tips

   • For a nutty aroma, dry-toast the rinsed millet 2–3 minutes before adding water.
   • Use 1:2 water for fluffy grains; 1:2.5 for khichdi/porridge texture.
   • Millet pairs beautifully with dal, curd, grilled veggies, and light curries.

   📊 Nutrition (per serving, approx.)

   Calories: 170 | Protein: 5g | Fat: 2g | Carbs: 34g | Fiber: 3g

   ❓ FAQs

   Can I cook Kodo millet in a rice cooker?
   Yes. Use the same 1:2 millet-to-water ratio and standard white rice setting.

   Do I need to soak Kodo millet?
   Not necessary, but a 30–60 minute soak helps softer texture and faster cooking.

   ❤️ If you tried this, leave a rating or comment — it helps more readers cook millet perfectly!

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