Also known as: Jowar
Jola (Kannada)
180 kcal
Calories
5.8 g
Protein
38 g
Carbohydrates
1.7 g
Fat
4.3 g
Fibre
Micronutrient Highlights
Iron: A genuinely good source
Antioxidant compounds: Present in the bran, particularly in coloured varieties
Common Uses: Made into jowar bhakri, a flatbread staple in Maharashtra and parts of Karnataka.
Best Time to Eat: Works well as part of a lunch or dinner thali.
Portion Guidance: 1-2 jowar bhakris is a reasonable portion as part of a meal.
Why It's Healthy
A naturally gluten-free grain with a genuinely good fibre and iron content compared with refined flours.
Possible Disadvantages
Bhakri can be dense and take some getting used to for people accustomed to softer wheat rotis.
Who Benefits Most
People with gluten sensitivity, and anyone looking to diversify their grain intake beyond wheat and rice.
Who Should Consume in Moderation
No specific group needs to particularly limit jowar in normal portions.
Traditional Indian Uses
A Maharashtrian and Karnataka staple, classically eaten with pithla (a chickpea-flour curry) and a raw onion.
Modern Nutritional Evidence
Jowar's naturally gluten-free status and solid fibre content are genuinely well-documented, contributing to renewed interest in millets generally.
Cooking Tips
Jowar bhakri dough needs to be made with hot water and shaped while still warm for the best texture.
Storage Tips
Store jowar flour in an airtight container and use within a few weeks for best freshness.
Healthier Substitute
Ragi or bajra roti
Other millet options to rotate in for grain variety.