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Grains & cereals · Veg

Jowar calories & nutrition

ज्वार

Quick answer

Jowar, 1 roti / bhakri (≈40 g jowar flour): about 134 kcal, 4 g protein, 27.1 g carbs and 0.7 g fat. Per 100 g (whole jowar grain or flour): 334 kcal and 10 g protein.

Jowar is a staple millet in Maharashtra, Karnataka and Gujarat, most often eaten as bhakri. It has similar calories and fibre to wheat atta, without the gluten.

Nutrition per serving

Choose a serving size. Values are for whole jowar grain or flour.

1 roti / bhakri (≈40 g jowar flour)

134kcal

4 g protein · 27.1 g carbs · 0.7 g fat

Nutrition for 1 roti / bhakri (≈40 g jowar flour)
Calories134 kcal
Protein4 g
Carbohydrates27.1 g
Fat0.7 g
Fibre4.1 g
Protein 12%Carbs 83%Fat 5%

Nutrition per 100 g

For whole jowar grain or flour.

Calories334 kcal
Protein10 g
Carbohydrates67.7 g
Fat1.7 g
Fibre10.2 g
Calcium28 mg
Iron4.0 mg

Is jowar good for your goals?

Weight loss

Jowar is filling for its calories thanks to its fibre (1 roti / bhakri (≈40 g jowar flour): about 134 kcal). A good fit for a calorie deficit in normal portions.

Muscle building

Not a significant protein source (3 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.

  • Jowar is naturally gluten-free.
  • Jowar bhakri tends to be larger and thicker than a wheat roti — weigh the flour once to learn your portion.
  • Pair with dal, curd or a paneer sabzi to add protein.

Jowar vs roti

Per 100 g (whole jowar grain or flour vs whole wheat flour (atta))
NutrientJowarRoti
Calories334 kcal320 kcal
Protein10 g10.6 g
Carbs67.7 g64.2 g
Fat1.7 g1.5 g
Fibre10.2 g11.4 g
Protein per 100 kcal3 g3.3 g

Frequently asked questions

Answers calculated from IFCT 2017 values. Educational information only.

  • Jowar, 1 roti / bhakri (≈40 g jowar flour): about 134 kcal, with 4 g protein, 27.1 g carbohydrate and 0.7 g fat.

  • Jowar, 1 small roti (≈25 g flour): about 84 kcal, with 2.5 g protein, 16.9 g carbohydrate and 0.4 g fat.

  • 100 g of whole jowar grain or flour has about 10 g protein and 334 kcal — roughly 3 g of protein per 100 kcal.

  • Jowar is filling for its calories thanks to its fibre (1 roti / bhakri (≈40 g jowar flour): about 134 kcal). A good fit for a calorie deficit in normal portions.

  • Not a significant protein source (3 g per 100 kcal). Pair it with dal, paneer, eggs, curd or meat to reach your protein target.

Source & method

Values per 100 g are from the Indian Food Composition Tables 2017 (ICMR–National Institute of Nutrition, Hyderabad), food code A005 “Jowar”. Serving values are calculated from those figures; serving weights are typical household measures.

IFCT 2017 analyses the whole grain. Flour (atta) milled from the whole grain has practically the same values per 100 g.

Last updated . Values vary with variety, brand and cooking. Not medical advice — nutrition disclaimer.

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