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Bajra Roti Calories, Nutrition, and Health Benefits
Bajra, or pearl millet, has been a staple grain in Indian households for centuries.
Whether you enjoy it as a warm, rustic bajra roti with ghee or a light millet dosa for breakfast, this humble grain packs a powerful nutritional punch.
In this blog, we’ll explore bajra roti calories, protein, and health benefits, and how it compares with other Indian staples.
We’ll also show you how to track your bajra recipes with the Hint app and how premium features can transform your health journey.
Bajra Roti Calories
A large piece (approx. 50 grams) of bajra roti, also known as bajra bhakri, contains around 114 calories, depending on thickness and use of ghee or oil.
It's naturally gluten-free and high in complex carbohydrates, which makes it an ideal addition to a balanced Indian meal.
Calorie breakdown per bajra roti:
| Bajra Roti Size (in grams) | 1 Bajra Roti Calories (kcal) | 2 Bajra Roti Calories (kcal) | 3 Bajra Roti Calories (kcal) | 4 Bajra Roti Calories (kcal) | 5 Bajra Roti Calories (kcal) | 6 Bajra Roti Calories (kcaL) |
|---|---|---|---|---|---|---|
| Small piece (30 grams) | 69 | 137 | 206 | 274 | 343 | 411 |
| Medium piece (40 grams) | 91 | 183 | 274 | 365 | 457 | 548 |
| Large piece (50 grams) | 114 | 228 | 343 | 457 | 571 | 685 |
Use the Hint app to log your bajra roti calories, adjust serving size, and instantly get a full nutrition breakdown.
Bajra Roti Benefits
Bajra roti offers several health benefits that go beyond just being a calorie-smart option:
- Heart Health: Rich in magnesium and potassium, bajra supports healthy blood pressure.
- Improved Digestion: Its high fiber content promotes gut health and relieves constipation.
- Long-lasting Energy: The complex carbs in bajra provide sustained energy, avoiding sugar spikes.
- Naturally Gluten-Free: A great alternative for those with gluten intolerance or celiac disease.
Bajra Roti Protein
Each bajra roti provides 2–4g of protein, making it a decent plant-based protein source, especially when paired with dals, paneer, or curd. Although not a complete protein on its own, combining bajra with other legumes completes its amino acid profile.
| Bajra Roti Size (in grams) | 1 Bajra Roti Protein (grams) | 2 Bajra Roti Protein (grams) | 3 Bajra Roti Protein (grams) | 4 Bajra Roti Protein (grams) | 5 Bajra Roti Protein (grams) | 6 Bajra Roti Protein (grams) |
|---|---|---|---|---|---|---|
| Small piece (30 grams) | 2.2 | 4.4 | 6.6 | 8.8 | 11.0 | 13.3 |
| Medium piece (40 grams) | 2.9 | 5.9 | 8.8 | 11.8 | 14.7 | 17.7 |
| Large piece (50 grams) | 3.7 | 7.4 | 11.0 | 14.7 | 18.4 | 22.1 |
With the Hint Pro subscription, you can monitor daily protein intake and get insights into how your meals contribute to muscle gain, weight loss, or metabolic health.
Bajra Roti Nutrition
100g of bajra (uncooked) typically offers:
| Calories and Nutrients | Per Large Piece (50 grams) of Roti |
|---|---|
| Calories | 114 kcal |
| Carbohydrates | 20.8 grams |
| Fiber | 3.9 grams |
| Sugar | 0.3 grams |
| Protein | 3.7 grams |
| Fat | 1.8 grams |
| Saturated Fat | 0.3 grams |
| Monounsaturated fat | 0.4 grams |
| Polyunsaturated fat | 0.7 grams |
| Cholesterol | 0 milligrams |
| Sodium | 107 milligrams |
Bajra roti is a good source of iron, magnesium, manganese, phosphorus, and an excellent source of selenium. These micronutrients play a key role in maintaining immunity, metabolic function, and bone health.
Bajra Benefits
From ancient Ayurveda to modern nutrition, bajra is hailed for its healing properties:
- Controls Cholesterol: Its soluble fiber helps lower LDL (bad) cholesterol.
- Supports Anemia Management: Bajra is rich in iron, aiding hemoglobin production.
- Regulates Blood Sugar: Low glycemic index makes it ideal for diabetic-friendly meals.
- Anti-inflammatory: High in antioxidants, it combats oxidative stress and inflammation.
Is Bajra Roti Good for Diabetes?
Yes. Bajra roti is high in fiber and has a low glycemic index, which means it digests slowly and does not cause sudden spikes in blood sugar levels. It’s a smart choice for people managing type 2 diabetes or prediabetes.
You can use the Hint app to track your carbohydrate and fiber intake, monitor your blood sugar–friendly meals, and consult a dietitian with Hint Premium for a personalized diabetes diet plan.
Is Bajra Roti Good for Weight Loss?
Absolutely. Bajra is rich in dietary fiber, which increases satiety, curbs hunger, and reduces overall calorie intake. Its slow-digesting carbs also prevent energy crashes and late-night cravings.
Using the Hint app, you can:
Is Bajra Roti Good for Fatty Liver?
Yes. Bajra’s high fiber, low glycemic load, and anti-inflammatory properties make it beneficial for fatty liver management. It helps improve insulin sensitivity, reduce liver fat, and support metabolic health.
Hint Premium subscribers can receive customized meal plans for fatty liver reversal from experienced dietitians, with continuous progress tracking.
Bajra Roti vs Wheat Roti Calories
While wheat roti is higher in calories, bajra roti offers higher fiber and better glycemic control, especially useful for diabetic and weight-loss diets.
Jowar vs Bajra Nutrition Facts
Both are nutritious millet options. Bajra is richer in protein and dietary fiber, while jowar is slightly higher in calories, and both are easier to digest, making them similar healthy options in your diet.
| Nutrient (per Large Piece 50 grams of Roti) | Bajra Roti | Jowar Roti |
|---|---|---|
| Calories (kcal) | 114 | 139 |
| Carbs (grams) | 20.8 | 28.7 |
| Dietary Fiber (grams) | 3.9 | 2.5 |
| Sugar (grams) | 0.3 | 0.7 |
| Protein (grams) | 3.7 | 3.2 |
| Fat (grams) | 1.8 | 1.2 |
| Saturated Fat (grams) | 0.3 | 0.2 |
| Monounsaturated Fat (40 grams) | 0.4 | 0.4 |
| Polyunsaturated Fat (grams) | 0.7 | 0.5 |
| Cholesterol (milligrams) | 0 | 0 |
| Sodium (milligrams) | 107 | 50 |
Are Bajra and Jowar Good for Thyroid?
Yes. Both millets are gluten-free and rich in selenium, zinc, and B vitamins, which are essential for thyroid health. However, moderation is key as excessive millet consumption (especially raw or unsoaked) can interfere with iodine absorption. Soaking, fermenting, or sprouting bajra before cooking helps reduce this risk.
With Hint Pro, you can track nutrients like zinc, selenium, and B vitamins easily to support your thyroid health goals.
How the Hint App Helps
The Hint app is India’s most accurate food calorie and nutrition tracker. Whether you’re logging bajra rotis, biryani, or protein shakes, Hint gives you real-time insights into your:
- Calorie intake and macronutrient breakdown
- Daily fiber, protein, vitamin, and mineral goals
- Personalized diet plans for weight loss, diabetes, fatty liver, and more
- Exercise and workout tracking
- Progress monitoring over time
Hint Pro and Hint Premium Subscriptions
Hint Pro unlocks advanced tracking tools, Pro Workouts, and personalized diet plans.
Hint Premium gives you unlimited 1:1 consultations with qualified dietitians, who help you set goals, adapt your diet, and stay accountable.
Whether you're managing a health condition or working toward fat loss or muscle gain, Hint Premium provides expert support every step of the way.
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Final Thoughts
Whether you’re looking to manage blood sugar, lose weight, support your thyroid, or simply eat smarter, bajra is a superfood that fits the Indian lifestyle beautifully. And with the Hint app, you can make every bite count.
Start tracking smarter. Eat better. Live healthier.
