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Benefits of kodo millet

Unlock Kodo Millet: Nutrition, Health Benefits & Ayurvedic Uses

When we talk about millets, a nutritious group of cereals often underestimated for their immense health benefits, Kodo millet / kodo kutki, also known as Varagu in Tamil or Kodra in Hindi, deserves special mention. Revered for centuries in Ayurveda and traditional diets, this humble grain has begun to gain global recognition for its impressive nutritional profile and therapeutic properties. Let's delve deeper into understanding the benefits, nutrition, and Ayurvedic uses of Kodo millet.

Nutritional Profile of Kodo Millet

Kodo millet is a highly nutritious grain that offers a myriad of health advantages. Let's break down the nutrition facts per 100g of Kodo millet:




353 Kca


8.3 g


77 g


4.2 g


9 g


27 mg


1.7 mg


195 mg


188 mg


30 mg


2 mg


1.5 mg


0.15 mg


Kodo Millet Benefits for Health

With the nutritional values in mind, let's consider some health benefits derived from these effective nutrients.

1. Boosts Immunity:

The combination of essential minerals and vitamins, including zinc and B vitamins in Kodo millet, strengthens the immune system, enhancing the body's ability to fight off diseases.

2. Enhances Skin Health:

The antioxidants present in Kodo millet, including phenolic compounds, fight oxidative stress that can lead to skin aging and wrinkles. Additionally, the presence of zinc contributes to healing and maintaining skin integrity.

3. Supports Muscle Function:

Magnesium, found in high amounts in Kodo millet, is vital for muscle contraction and nerve transmission. Consuming Kodo millet may help maintain healthy muscle function.

4. Increases Energy Levels:

Kodo millet is rich in carbohydrates, the primary energy source for the body. It also contains B vitamins, which play a key role in energy production and can help maintain high energy levels.

5. Promotes Healthy Hair:

The iron and zinc in Kodo millet contribute to maintaining healthy hair. Iron aids in the delivery of oxygen to hair follicles, promoting growth and preventing hair loss, while zinc helps in hair tissue repair and growth.

6. Fights Anemia:

Iron is crucial for the formation of hemoglobin, the protein in red blood cells that carries oxygen to all parts of the body. Kodo millet, being a good source of iron, can help prevent iron-deficiency anemia.

7. Assists in Diabetes Management:

The low glycemic index (GI) of Kodo millet makes it an excellent food for diabetics. It releases glucose into the bloodstream slowly and steadily, preventing sudden spikes and crashes in blood sugar levels.

8. Supports Digestive Health:

With a high fiber content, Kodo millet aids in regular bowel movements, potentially reducing the risk of digestive disorders like constipation, bloating, and other gastrointestinal complications.

9. Boosts Heart Health:

Kodo millet is low in fat and high in fiber and antioxidants. These traits collectively help in lowering cholesterol levels, preventing the buildup of plaque in the arteries, and subsequently reducing the risk of heart diseases.

10. Promotes Weight Loss:

High fiber content and low caloric density mean that Kodo millet can help you feel full without overeating, making it a beneficial addition to a weight loss diet.

11. Improves Bone Health:

High in minerals like calcium and phosphorus, Kodo millet promotes strong bones and teeth, potentially helping prevent osteoporosis.

Ayurvedic Uses of Kodo Millet

In the realm of Ayurveda, Kodo millet has been valued for its balancing properties on the body's doshas - Vata, Pitta, and Kapha. It is considered cooling and light, which makes it beneficial for balancing Pitta and Kapha. Here's how it's used in Ayurveda:

1. Metabolism and Digestion:

The fiber-rich Kodo millet aids digestion and helps stimulate the body's metabolism. It is often used in Ayurvedic diets to balance the digestive fire, or 'Agni'.

2. Diabetes Management:

Much like its modern use, Kodo millet has been utilized in Ayurveda for managing diabetes due to its low glycemic properties.

3. Stress Reduction:

Ayurvedic practices often employ Kodo millet in diets to help reduce stress and anxiety. It's believed that its high content of vitamins, particularly B vitamins, help support the nervous system.

4. Anti-Aging:

The antioxidants found in Kodo millet are said to combat free radicals in the body, slowing down the aging process according to Ayurvedic principles.

Easy-to-prepare Vegetarian Recipes using Kodo Millet:

Kodo millet is an incredibly versatile ingredient, the kodo millet flour can be used to make rotis and in other recipes. One nutritious and delicious dish made from kodo is ladoo. Embrace the versatility of this grain with our delicious and healthy recipes of Kodo millet salad and khichadi.

Kodo Millet Khichadi

Khichadi is a simple, nourishing, and comforting meal. Using Kodo millet gives a healthy twist to the traditional dish.



  • Rinse the Kodo millet and moong dal under cold water until the water runs clear.
  • In a mud pot, heat the cold pressed sesame oil. Add the cumin seeds and let them splutter. Then add the chopped green chili and stir for a minute.
  • Add the rinsed Kodo millet, moong dal, turmeric powder, and salt to the mud pot. Add water and mix well.
  • Cover the mud pot with a lid and cook until the millet and dal are soft and well-cooked.
  • Once done, let the pressure release naturally. Open the lid, fluff the khichadi with a fork, and garnish with fresh coriander leaves.

Nutrition: This Kodo millet khichadi is high in protein from the moong dal and rich in dietary fiber from the millet, making it a balanced meal for good digestive health.

Kodo Millet Salad

This is a refreshing, nutritious, and fibre-rich salad that is perfect for a light lunch or dinner.


  • 1 cup Kodo millet

  • 2 cups water

  • 1 cucumber (chopped)

  • 1 tomato (chopped)

  • 1 carrot (grated)

  • 1 green chili (finely chopped)

  • A handful of coriander leaves (chopped)

  • Juice of one lemon

  • Salt to taste

  • 1 tablespoon wooden cold-pressed sesame oil


  • Rinse the Kodo millet under cold water until the water runs clear.
  • Add the millet to a mud pot with 2 cups of water and bring it to a boil. Reduce the heat to low, cover the pot, and let it simmer until the millet is tender and the water is absorbed (about 15-20 minutes).
  • Once cooked, fluff the millet with a fork and let it cool. 
  • In a large bowl, combine the cooled millet, chopped vegetables, and coriander leaves. 
  • Add salt, lemon juice, and sesame oil, and toss everything together until well combined.

Nutrition: This Kodo millet salad is high in dietary fiber and loaded with fresh vegetables, providing a good source of vitamins and minerals for overall health.


Kodo millet is more than just a traditional grain. It's a versatile, nutrient-dense food that brings numerous health benefits, from maintaining heart health to managing diabetes. With its deep roots in Ayurveda and an ever-expanding place in modern nutrition, Kodo millet is indeed a superfood worth incorporating into your diet. We invite you to explore our online store for a wide variety of organic millets and related products, each offering its own unique set of health benefits