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Millet Vs. Wheat: Nutrition, Benefits, and More

Millet Vs. Wheat

In the ever-evolving world of nutrition and dietary choices, the debate surrounding millet vs. wheat has gained significant attention. People often ponder, “Is millet better than wheat?” This seemingly straightforward question opens the door to a comprehensive and intricate examination of the nutritional content and wellness advantages offered by these two fundamental grains.

Grains have long been a cornerstone of human diets, providing sustenance and nourishment to people across the globe for centuries. Among these grains, millet and wheat stand out as perennial favorites, each with its unique characteristics and advantages. As we delve into this millet vs. wheat comparison, we’ll uncover the diverse aspects of these grains, from their historical significance and culinary versatility to their distinct nutritional profiles.t

Our mission in this blog post is to unravel the mysteries behind millet and wheat, enabling you to make informed dietary choices. By understanding their nutritional composition, health benefits of millet and wheat, and culinary applications, you’ll be better equipped to decide which grain aligns with your personal preferences and dietary requirements. So, let’s embark on a journey to explore the merits of millet and wheat, and by the end of this discussion, you’ll have a clearer picture of whether millet is indeed better than wheat, or if it’s a matter of choosing the right grain for the right purpose.

Background Information of Millets and Wheat:

Before we delve into the question of whether millet is better than wheat, it’s crucial to understand the fundamentals of these two grains and their place in human history and culture.


Millet is a group of small-seeded grasses widely cultivated and consumed across Asia and Africa. It holds a significant place in the diets of many regions, especially in India, China, and various parts of Africa. Millet’s versatility makes it a valuable grain; it can be ground into flour for flatbreads, porridges, and even fermented beverages. This grain has been a dietary staple for thousands of years, particularly in arid and semi-arid regions where it thrives due to its drought-resistant nature.


Wheat, on the other hand, is one of the most widely grown and consumed cereal grains worldwide. Its history dates back thousands of years, with origins in the Middle East. Wheat has played a central role in human civilization, contributing to the development of agriculture and the growth of settled societies. It can be found in various forms, including durum wheat for pasta, soft wheat for pastries, and hard wheat for bread. The versatility of wheat is evident in its applications across an array of culinary traditions.

Both millet and wheat have a rich cultural heritage and have provided sustenance for diverse populations throughout history. However, the question of whether millet is better than wheat extends beyond historical and cultural contexts. To answer this question, we need to delve deeper into the nutritional aspects of these grains and consider their relevance in modern dietary preferences and health-conscious lifestyles. In the following sections, we will explore the nutritional composition of millet and wheat to provide a comprehensive understanding of their respective merits.

Nutritional Comparison of Millets Vs. Wheat:

To determine whether millet is better than wheat from a nutritional standpoint, it’s essential to delve into their respective nutritional profiles. Let’s break down this comparison by considering key nutritional aspects, including calories, carbohydrates, glycemic index, and other nutrients. Additionally, we’ll touch on the differences between specific types of millet, such as kodo millet and pearl millet, as well as other popular grains like ragi.

Calories of Millets and Wheat:

In terms of calories, both millet and wheat are relatively similar. On average, a 100-gram serving of millet contains about 378 calories, while the same amount of whole wheat typically provides around 340 calories. These calorie counts can vary slightly depending on the specific type of millet or wheat product you’re consuming.

Carbohydrates of Millets and Wheat:

When it comes to carbohydrates, millet and wheat differ in composition. Millet tends to be lower in carbohydrates than wheat. A 100-gram serving of millet contains approximately 73 grams of carbs, whereas whole wheat has around 71 grams. The carb content can vary among millet varieties, with some, like pearl millet, having slightly different carbohydrate profiles.

Glycemic Index of Millets and Wheat:

The glycemic index (GI) gauges the rate at which a carbohydrate-rich food elevates blood sugar levels. Generally, millet has a lower GI compared to wheat. Foods with a lower GI are often recommended for those seeking better blood sugar control. Millet’s lower GI can be particularly advantageous for individuals with diabetes or those looking to maintain steady energy levels throughout the day.

Nutrition of Millets and Wheat:

Millet and wheat are rich in various nutrients, and the specific nutritional content depends on the variety and processing methods. Millet is known for its excellent mineral content, including magnesium, phosphorus, and iron. It also provides a generous dose of dietary fiber. On the other hand, wheat offers a range of B-vitamins, such as folate, and is often fortified with essential nutrients in many wheat-based products.

Specific Millet Types:

Kodo Millet: Kodo millet, a type of small millet, is gaining popularity for its nutritional benefits. It’s a good source of protein, dietary fiber, and essential minerals, making it a nutritious addition to your diet.

Pearl Millet: Pearl millet is known for its high fiber content and is a valuable source of energy. It is commonly used in traditional dishes in various regions.

Ragi vs. Wheat:

Ragi, also known as finger millet, is another grain that often enters the millet vs. wheat discussion. Ragi is gluten-free and rich in calcium, making it an excellent choice for those with dietary restrictions or those seeking to boost their calcium intake. However, it tends to be higher in calories compared to wheat.

In summary, the choice between millet and wheat should be based on your dietary preferences and specific health goals. Millet offers advantages such as a lower glycemic index and greater diversity of nutrients, while wheat provides a range of B-vitamins and is widely available in various forms. To determine which is “better,” consider your individual dietary needs and how each grain aligns with your overall nutrition plan.

Millet Recipes: How to Incorporate Millet in Your Diet

Millet is a versatile and nutritious grain that can be incorporated into your diet in various creative and delicious ways. Whether you’re looking for a gluten-free alternative to wheat or simply want to diversify your grain choices, millet has a lot to offer. Opting for millet-based breakfast recipes can kickstart your day with a nutritious and wholesome choice. Here are some millet recipes to inspire you to make this ancient grain a regular part of your meals:

1. Millet Porridge:

Millet porridge is a fantastic and nutritious breakfast option. To make millet porridge, follow these steps:


1 cup millet

3 cups of your choice: water, milk, or a combination of both.

Sweetener (honey, maple syrup, or sugar) to taste

Fresh fruits or nuts for toppings (optional)


Rinse the millet thoroughly.

In a saucepan, combine millet and water or milk.

Once it reaches a boil, lower the heat to maintain a simmer.

Cover and cook for about 20-25 minutes or until the millet is tender and has absorbed the liquid.

Sweeten to taste and top with fresh fruits or nuts for added flavor and texture.

2. Millet Pilaf:

Millet pilaf is a savory dish that’s perfect as a side or main course. Here’s how to make it:


1 cup millet

2 cups vegetable or chicken broth

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic, minced

Assorted vegetables (e.g., bell peppers, peas, carrots)

Spices and herbs (e.g., cumin, coriander, thyme)

Salt and pepper to taste


Rinse the millet and set it aside.

In a large pan, heat the olive oil and sauté the chopped onion and garlic until they are soft and fragrant.

Add the millet and continue to cook for a few minutes until the millet is lightly toasted.

Stir in your choice of vegetables and spices.

Add the vegetable or chicken broth and heat until it comes to a boil.

Reduce the heat, cover, and let it simmer for 15-20 minutes until the millet is cooked and the liquid is absorbed.

Fluff the pilaf with a fork and season with salt and pepper.

3. Millet Salad:

Millet salad is a refreshing and healthy option, perfect for lunch or as a side dish. Let’s begin with a simple recipe to kick things off:


1 cup cooked millet

Cherry tomatoes, cucumber, red onion, and fresh herbs (e.g., parsley, mint)

Olive oil and lemon juice for dressing

Salt and pepper to taste


Cook and cool the millet.

Chop the vegetables and herbs.

Combine the millet and vegetables in a bowl.

The glycemic index (GI) is a metric that quantifies how rapidly a carbohydrate-rich food impacts blood sugar levels.

Toss the salad until well mixed.

These are just a few examples of how to incorporate millet into your diet. You can adapt these recipes to your taste by adding your favorite ingredients and seasonings. Whether you choose to make it sweet or savory, millet’s versatility makes it a wonderful addition to a range of culinary creations, ensuring that you can enjoy its numerous health benefits while savoring delicious meals.

Introducing BeMillety: Elevate Your Diet with Nutrient-Rich Millet-Based Products

Are you looking to make a positive change in your diet while savoring delicious and wholesome food? BeMillety, your trusted millet-based food brand, is here to transform your culinary experience and improve your overall well-being. With our wide range of millet-based food products, we provide you with the opportunity to easily incorporate the goodness of millets into your daily meals.

Why Millets?

Millet grains have been a dietary staple for generations in various parts of the world, known for their incredible nutritional value. They are not only rich in essential minerals, vitamins, and dietary fiber but are also naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease.

At BeMillety, we are passionate about harnessing the incredible potential of millets and bringing them to your plate. Here’s how our range of millet-based food products can help you make the switch and enjoy the numerous benefits of this versatile grain:

1. Bajra Flakes:

Start your day with a healthy and hearty breakfast by adding Bajra Flakes to your cereal bowl. Packed with nutrients, they are a great source of energy and fiber.

2. Bajra Rava:

Replace traditional wheat rava with Bajra Rava for a gluten-free alternative that’s equally delicious in upma, kheer, and other recipes.

3. Bajri Dhebra Khakhra:

Snack time becomes nutritious and flavorful with our Bajri Dhebra Khakhra, offering a delightful crunch and the goodness of millets.

4. Jowar Chivda Mix:

Experience the perfect blend of spices and nutrition in our Jowar Chivda Mix, an excellent alternative to traditional fried snacks.

5. Jowar Dalia:

Jowar Dalia is a versatile grain, ideal for making porridge, upma, and more. It makes for a nourishing addition to your daily meals. Discover the numerous health benefits of jowar dalia, a wholesome grain that can elevate your daily nutrition.

6. Jowar Dosa (Instant Mix):

Craving dosas for breakfast? Our Jowar Dosa (Instant Mix) allows you to prepare these South Indian delicacies easily, with the added benefit of jowar’s nutritional value.

7. Jowar Flakes:

Upgrade your breakfast by switching to Jowar Flakes. These are a convenient and nutritious option that pairs perfectly with milk or yogurt.

8. Jowar Idli (Instant Mix):

Create fluffy and healthy idlis with our Jowar Idli (Instant Mix) that’s quick and easy to prepare.

9. Jowar Idli Rava:

Make traditional idlis with a millet twist using our Jowar Idli Rava, which is gluten-free and packed with nutrients.

10. Jowar Idli/Dosa Batter:

– Enjoy the delightful texture and health benefits of jowar with our ready-to-use Jowar Idli/Dosa Batter.

11. Jowar Idli/Dosa Batter (No Rice):

– If you prefer a no-rice option, our Jowar Idli/Dosa Batter (No Rice) is an excellent choice, ensuring a nutritious and gluten-free meal.

12. Multi Millet Dosa (Instant Mix):

– Our Multi Millet Dosa (Instant Mix) offers a combination of different millets for a unique and wholesome dosa experience.

13. Multi Millet Idli (Instant Mix):

– Prepare soft and fluffy idlis with the goodness of multiple millets using our Multi Millet Idli (Instant Mix).

14. Jowar Rava:

– Upgrade your dishes with Jowar Rava, a gluten-free alternative to traditional wheat rava.

15. Multi Millet Rava:

– Our Multi Millet Rava combines the benefits of various millets, making it an ideal choice for a healthy diet.

16. Ragi Idli/Dosa Batter (No Rice):

– Ragi, also referred to as finger millet, is a grain rich in nutrients. Our Ragi Idli/Dosa Batter (No Rice) offers a gluten-free option for idli and dosa lovers.

17. Multi Millet Idli Rava:

– Try our Multi Millet Idli Rava for nutritious and wholesome idlis that the whole family can enjoy.

18 . Bajri Methi Khakhra

– Enjoy the delightful blend of Bajri and Methi in every crispy Bajri Methi Khakhra bite.

At BeMillety, we are committed to providing you with the finest millet-based products that are not only good for your health but also a delight for your taste buds. Our mission is to make it easy for you to incorporate the incredible nutrition and versatility of millets into your daily diet, without compromising on taste or convenience.

Make the switch to BeMillety today and experience the countless benefits of millets while relishing the flavors like never before!


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