A close-up image of a hand holding a handful of kodo millet grains, with a variety of other grains and vegetables in the background.

What are the Health Benefits of Kodo Millets?


Kodo millets, also known as "Varagu" in Tamil, are small, nutritious grains that have been cultivated in South Asia for centuries. These millets hold significant cultural importance in this region, where they are a staple food in many traditional dishes. Aside from their cultural significance, kodo millets offer a range of health benefits that make them a valuable addition to any diet.

Packed with essential nutrients like fiber, iron, and antioxidants, kodo millets support digestion, boost immunity, and promote overall well-being. Their low glycemic index also makes them suitable for individuals seeking to manage their blood sugar levels effectively. Kodo millets are gluten-free, making them an excellent option for those with gluten sensitivities or celiac disease. The presence of phytochemicals in kodo millets further contributes to their potential to prevent chronic diseases and promote longevity.

Nutritional Benefits of Kodo Millets

The nutritional value of 100grams of Kodo millets:

Nutritional components 

Value per 100 g 


59.2 g 


10.6 g 


10.2 g 


4.2 g 


188 mg 


107.8 mg 


27.0 mg 


3.48 mg 

Vitamin B3 

2.0 mg 


1.58 mg 


0.5 mg 

Vitamin B5 

0.28 mg 

Vitamin B1 

0.18 mg 

Vitamin B2 

0.09 mg 


33.06 mcg 

Vitamin K 

0.5 mcg 

Health Benefits of Consuming Kodo Millets

  1. Gluten-Free: Kodo millets are naturally gluten-free, making them an excellent grain choice for individuals with celiac disease or gluten sensitivity.

  2. Low Glycemic Index: Foods with a low glycemic index release glucose slowly into the bloodstream, helping to maintain stable blood sugar levels. Kodo millets have a low glycemic index, making them suitable for individuals managing diabetes or aiming to control blood sugar levels.

  3. Nutrient-Dense: Kodo millets are rich in essential nutrients such as iron, calcium, magnesium, phosphorus, and B vitamins (especially niacin and thiamine), which are important for overall health and well-being.

  4. Heart Health: The fiber, potassium, and magnesium content in kodo millets support heart health by reducing cholesterol levels, regulating blood pressure, and improving overall cardiovascular function.

  5. Weight Management: Due to their high fiber content and low glycemic index, kodo millets can help in weight management by promoting satiety, reducing overall calorie intake, and supporting healthy metabolism.

  6. Antioxidant Properties: Kodo millets contain antioxidants such as polyphenols, flavonoids, and tannins, which help neutralize harmful free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.

  7. Energy Boost: Kodo millets provide a good source of complex carbohydrates, which provide sustained energy release, making them an ideal food choice for active individuals and those with high energy demands.

  8. Easy to Digest: Unlike some other grains, kodo millets are easy to digest, making them suitable for individuals with sensitive digestive systems or those transitioning to a whole foods diet.

Potential Side Effects of Kodo Millets

  • Some individuals may be allergic to millets, leading to symptoms such as itching, skin rashes, or even difficulty in breathing. It is crucial to consult a healthcare provider if you experience any allergic symptoms after consuming kodo millets.

  • Kodo millets contain certain anti-nutrients like phytates and tannins that can hinder the absorption of nutrients in the body. This may lead to digestive issues such as bloating, gas, or stomach discomfort in some individuals.

Incorporating Kodo Millet in Daily Diet

  1. Kodo Millet Upma: A nutritious and flavorful breakfast or snack option, Kodo millet upma is made by sautéing cooked Kodo millet with onions, green chilies, and vegetables like carrots, peas, and bell peppers. Seasoned with mustard seeds, curry leaves, and turmeric, it's a delicious and wholesome dish.

  2. Kodo Millet Pulao: Kodo millet pulao is a fragrant and savory one-pot meal. Cooked Kodo millet is sautéed with onions, garlic, ginger, and spices like cumin, coriander, and garam masala. Mixed with vegetables of your choice and garnished with fresh cilantro, it's a satisfying and nutritious dish.

  3. Kodo Millet Khichdi: Kodo millet khichdi is a comforting and nourishing dish, perfect for a light meal or when you're feeling under the weather. Cooked Kodo millet is combined with yellow moong dal (split mung beans), ginger, cumin seeds, and turmeric. Served hot with a dollop of ghee, it's soothing and easy to digest.

  4. Kodo Millet Salad: A refreshing and nutritious salad option, Kodo millet salad is made by mixing cooked Kodo millet with chopped vegetables like cucumber, tomatoes, bell peppers, and fresh herbs like parsley or cilantro. Tossed with a lemony vinaigrette dressing, it's light, flavorful, and perfect for warm weather.

  5. Kodo Millet Porridge: Kodo millet porridge is a wholesome and comforting breakfast option, especially during colder months. Cooked Kodo millet is simmered in milk (or plant-based milk for a vegan option) with a touch of sweetener like honey or maple syrup. Sprinkled with nuts, seeds, and dried fruits, it's a hearty and nutritious way to start the day.

  6. Kodo Millet Idli/Dosa: Kodo millet can be ground into a batter and used to make soft and fluffy idlis or crispy dosas. Fermented with urad dal (black gram) and fenugreek seeds, the batter is steamed to make idlis or spread thin on a hot griddle to make dosas. Served with coconut chutney and sambar, it's a classic South Indian breakfast option.

  7. Kodo Millet Soup: Kodo millet soup is a comforting and nourishing dish, perfect for chilly evenings or when you're feeling under the weather. Cooked Kodo millet is simmered in a flavorful broth with vegetables, herbs, and spices like garlic, thyme, and black pepper. Served hot with a slice of crusty bread, it's warming and satisfying.

A Perspective on Kodo Millet

The key takeaways from this discussion is the positive impact of kodo millets on weight management. The high fiber content helps in promoting satiety, which can aid in controlling appetite and potentially supporting weight loss goals. Additionally, the complex carbohydrates in kodo millets release energy slowly, making them a great choice for sustained energy levels throughout the day.

In conclusion, embracing kodo millets as part of a diverse and nutritious diet can offer a range of advantages, from improved heart health to better blood sugar control.

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