Millet Guide · Updated August 18, 2026

Sorghum (Jowar)

Also known as Jowar / Cholam. Nutrition facts, health benefits, cooking methods and tested recipes, everything on one page, reviewed for accuracy.

Protein

10.4 g / 100g

Fiber

6.7 g / 100g

Iron

4.1 mg / 100g

Glycemic Index

Low–Medium

On This Page

Overview

Technically a cousin of the true millets and treated as one in every Indian kitchen, the roti-and-bhakri workhorse grain of the Deccan, mild enough for everyday eating.

Like every millet on this site, Sorghum (Jowar) is covered end to end on this page: verified nutrition data, evidence-aware health benefits, cooking methods that actually work, storage guidance, tested recipes and honest buying advice. Values shown are typical for the raw grain and are placeholder demo data, verify against a lab-tested label or the Indian NIN food composition database before publishing.

Nutrition Facts

Sorghum (Jowar)

Per 100g, raw (demo data)

Calories ~349 kcal (raw) g

Protein 10.4 g g

Dietary Fiber 6.7 g

Carbohydrates 60–70

Fat 2–4

Iron 4.1 mg

Glycemic Index Low–Medium

Source: Indian NIN food composition tables (placeholder) · Data as of 2026-07-01

Health Benefits

Steadier blood sugar

A lower glycemic response than white rice or refined wheat in most published comparisons, the fiber slows glucose release.

Naturally gluten-free

Safe for gluten-sensitive diets with no processing required; check packs for certified handling if celiac.

Minerals that matter

Notably iron (4.1 mg/100g) plus magnesium and phosphorus, minerals many grain-heavy diets run short on.

Fiber for satiety & gut health

6.7 g of fiber per 100g keeps you full longer and feeds the gut microbiome.

These statements describe general nutritional properties and are not medical advice. Consult a doctor or registered dietitian for guidance specific to any health condition.

Cooking Methods

Absorption method (like rice)

Rinse twice, soak 20–30 minutes, then simmer 1 cup grain in 2–2.5 cups water for 15–20 minutes until the water is absorbed. Rest 5 minutes, fluff.

Pressure cooker

Rinsed grain + 2 cups water per cup of millet, 2–3 whistles on medium. Fastest weekday method.

As flour

Grind or buy milled flour for rotis, dosa batter and baking, best mixed 50:50 with another flour the first few times.

How to Store

Airtight container in a cool, dry place, 6–12 months unopened.
Refrigerate the flour; whole grain keeps far better than milled.
Add a dried bay leaf or neem leaves to deter pantry insects.

Sorghum (Jowar) Recipes

⏱ 30 min ★ 4.6

Sorghum (Jowar) · Breakfast

Jowar Upma with Vegetables

Cracked jowar makes an upma with real bite, nutty, hearty and genuinely filling until lunch.

View All Sorghum (Jowar) Recipes →

Frequently Asked Questions

Is Sorghum (Jowar) gluten-free?

Yes, like all true millets, Sorghum (Jowar) is naturally gluten-free with no processing required. If you have celiac disease, still check the pack for a certified gluten-free label to rule out cross-contamination at the mill.

How much Sorghum (Jowar) can I eat per day?

Most healthy adults do well with one millet-based meal a day (roughly 50–80g dry weight). Individual needs vary, check with your doctor or a registered dietitian, especially if you manage a thyroid or kidney condition.

Where can I buy good-quality Sorghum (Jowar) online?

See our buying guides for tested picks across Amazon, Flipkart and HealthKart, with per-kg pricing and purity notes for each brand.

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Shop Sorghum (Jowar)

Available on Amazon

MilletPuff Roasted Jowar Puffs, 6-Pack

4.2 (98 ratings on Amazon)

Pros

Roasted, not fried
Portion-controlled packs

Cons

Goes soft quickly once opened

Written by milletroot-admin

Updated August 18, 2026