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What is Proso Millet?

Proso Millet, also known as Panicum miliaceum, is a popular and versatile grain that has been a staple food in many cultures for centuries. In recent years, Proso has gained popularity in the health and wellness industry due to its many health benefits. This gluten-free grain is used in a variety of dishes such as soups, stews, bread, and even in desserts.

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Millet Nutrition Profile: The Nutrients Present in Proso

Let’s have a look at the nutrition profile per 100g of Proso Millet as provided by Biodiversity for Food and Nutrition (Source):

  • 1.  ENERGY                            354  kcal
  • 2.  PROTEIN                               12.5 grams
  • 3.  CARBS                               70.4 grams
  • 4.  FAT                                     1.1   grams
  • 5.  MINERALS                            1.9   grams
  • 6.  FIBER                                 5.2   grams
  • 7.  CALCIUM                          8      mg
  • 8.  IRON                                  2.9   grams

Different Names of Millet Proso in Different Indian Languages

Proso is known by various names in different Indian languages. In Hindi, it is called Barri, while in Tamil, it is known as Panivaragu. In Telugu, it is referred to as Varigulu, and in Kannada, it is known as Baragu. In Marathi, it is called Vari, and in Gujarati, it is known as Cheno. With such varied names, it is clear that Proso is consumed and loved by people all across India.

Here are some of the health benefits of Proso Millet :


It is a rich source of essential vitamins and minerals. It contains vitamin B, which plays a crucial role in energy metabolism and the maintenance of a healthy nervous system. Vitamin E, an antioxidant, is essential for maintaining healthy skin and eyes, and also helps to protect against cell damage. Calcium is essential for strong bones and teeth, while potassium is crucial for maintaining healthy blood pressure levels. Iron is vital for the creation of hemoglobin, which carries oxygen throughout the body.

Proso also provides protein, fiber, and antioxidants, all of which are essential for building and repairing tissues. Proteins serve as the body’s foundation, while fiber and antioxidants contribute to overall health and well-being.. Fiber helps to keep the digestive system healthy, prevent constipation, and reduce the risk of colon cancer. Antioxidants help to protect the body against free radical damage, which can lead to chronic diseases such as cancer and heart disease.


 Proso is a safe alternative to wheat and other gluten-containing grains for people who cannot tolerate gluten. Gluten is a protein found in many grains, including wheat, barley, and rye. For people with celiac disease or gluten sensitivity, consuming gluten can cause digestive problems and other health issues. Proso Millet is gluten-free, making it a safe alternative to these grains.

In addition, Proso Millet is easy to digest and does not cause bloating or other digestive issues. This makes it an excellent option for people with sensitive digestive systems. Proso Millet is also a good source of energy, making it an ideal grain for athletes and people with active lifestyles.


It is a great source of potassium, a mineral that plays an important role in regulating blood pressure. Potassium helps to relax blood vessels, which reduces the resistance to blood flow and lowers blood pressure. By consuming Proso Millet regularly, people with high blood pressure can help manage their condition and reduce the risk of heart disease and stroke. Additionally, the high fiber content of Proso Millet can also help to reduce cholesterol levels, another important risk factor for heart disease.


Proso Millet is an excellent food for people with diabetes, as it has a low glycemic index (GI. Foods with a high GI can cause a rapid increase in blood sugar levels, which is not ideal for people with diabetes. However, Proso Millet has a low GI, which means it raises blood sugar levels slowly and steadily. This makes it a great option for people with diabetes who need to manage their blood sugar levels. In addition, the high fiber content of Proso Millet can also help to regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream.


Proso is rich in fiber, which makes it an excellent food for digestive health. Fiber aids in maintaining a healthy digestive system by supporting regular bowel movements and preventing constipation. Proso Millet is also easy to digest, which means it does not cause bloating or other digestive issues. Additionally, Proso Millet contains prebiotic properties, which promote the growth of beneficial bacteria in the gut. This can help to improve gut health, boost the immune system, and reduce the risk of inflammatory bowel disease.


Proso Millet is a great food for weight loss, as it is low in calories and high in fiber. The high fiber content of Proso Millet helps to keep you feeling full and satisfied for longer periods of time, which can help to reduce overall calorie intake. In addition, Proso Millet has a low glycemic index, which means it releases sugar into the bloodstream slowly and steadily. This can help to prevent spikes in blood sugar levels, which can lead to cravings for high-calorie, high-sugar foods. By consuming Proso Millet regularly, people can support their weight loss efforts and achieve a healthy weight.

In conclusion, Proso is a highly nutritious and versatile grain that has been gaining popularity in the Indian market. It is gluten-free, easy to digest, and provides a range of health benefits, including improved digestion, weight management, and reduced risk of heart disease and diabetes.

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