Pearl Millet
Pennisetum glaucum
Also known as: Bajra · Bajri · Cumbu · Sajje · Kambu
The most zinc-rich cereal in India — 8mg of iron and up to 8.7mg of zinc per 100g. The winter grain of Rajasthan's desert farmers.
Iron
8.0 mg/100g
Zinc
3.1–8.7 mg/100g
Protein
10.9 g/100g
Optimal Season
Winter
About
What is Pearl Millet?
Pearl millet (Bajra) is the most widely cultivated millet in India and the fifth most important cereal globally. It is particularly remarkable for its zinc content — bio-fortified varieties developed by ICRISAT carry up to 40mg/100g of zinc, though traditional varieties run at 3.1–8.7mg. Combined with 8mg of iron, Bajra is perhaps the single best plant-based food for addressing the dual deficiency (iron and zinc) that affects an estimated 800 million people worldwide. It is also one of the most heat and drought-tolerant cereals on earth — surviving in the Thar Desert where annual rainfall can drop below 250mm.
Key Compound
Zinc (and Fe:Zn dual supplementation)
Zinc is critical for immune function, wound healing, taste perception, and growth. Bajra provides both iron and zinc simultaneously — the rarest combination in plant foods.
Nutritional Profile
What’s inside?
Health Applications
Why it matters
Iron & zinc deficiency
Highest dual iron-zinc of any common Indian grain — addresses the two most prevalent mineral deficiencies simultaneously.
Lactation
Bajra Raab (traditional Rajasthani fermented porridge) is a classical postpartum galactagogue — increases milk production via the combined effect of iron, zinc, and warming compounds.
Cold weather energy
Warming guna and high caloric density make it ideal as a winter staple in arid regions.
Ancient Wisdom
In Ayurveda
Dosha Effect
Vata-pacifying, warming
Guna (Quality)
Guru (heavy), Ushna (hot), Ruksha (dry)
Best Season
Hemant (early winter) and Shishir (winter)
Classical Note
NOT recommended in excess during summer or for Pitta constitutions. The warming, heavy quality makes it ideal in cold months. Bajra Khichdi with mustard oil tempering is a classical Rajasthani winter meal.
Origin Story
From the field
Rajasthan / Gujarat · Arid North and West India
In Rajasthan's Jodhpur and Bikaner districts, Bajra has sustained desert communities for 3,000+ years. The typical Rajasthani meal of Bajra Roti with Ker-Sangri pickle, Lasun (garlic) chutney, and a bowl of Rabdi (Bajra fermented porridge) is a complete nutrition profile designed by centuries of culinary wisdom. The thick, unleavened Bajra Roti baked directly on hot coals (without a griddle) is a technique unique to the desert — it creates a protective char crust that keeps the interior moist and flavorful. Fermented Bajra Raab, brewed in earthen pots overnight, is the traditional postpartum drink for new mothers across Marwar.
— Health Applications —
What Pearl Millet is good for.
There are 23 ingredients in the Field Guide.