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Proso Millet - Everything You Need to Know 2023

Proso Millet - Everything You Need to Know 2023

Oats vs Millets - Which One Is Healthier? Reading Proso Millet - Everything You Need to Know 2023 10 minutes Next How to Cook Best Millet Breakfast Recipes

It's no wonder that proso millet is one of the miracle grains as it is more nutritious than wheat and rice. Proso Millet (Panicum miliaceum) is a member of the grass family and a type of grass grown in temperate climates around the world. 

It is an annual plant with flat, fibrous shallow roots. Proso millet is used to make soups, salads, and bread. It is added to vegetable stews and meats. This millet is also used to treat wounds, abscesses, and rashes.

Proso Millet benefits for health ,stem from its unique properties. It is completely gluten-free and contains high amounts of carbohydrates and fatty acids. 

If you want to increase your protein intake, adding proso to your diet is a great way to go. It is known to have the highest protein content compared to other millet on the market. 

In this article you will get to know more about proso millet benefits and proso millet uses. Let's get started.


Table of Contents
  • What is Proso Millet ?
  • Nutritional Value of  Proso Millet 
  • What Are The Proso Millet Benefits?
  • How to Use Proso Millet In Your Daily Diet?
  • An Easy Recipe of Proso Millet Upma
  • FAQ: Proso millet benefits
  • Conclusion

What is Proso Millet ?

Proso Millet (Panicum miliaceum) is a fast-growing, drought-tolerant crop that has long been used as food for humans. Currently, this millet is mainly grown in India, China, Russia, USA, Pakistan, Afghanistan, some Middle Eastern countries, European countries, etc.

Proso millet, also known as white millet, hog millet, or oak barley, is widely grown and consumed in India. It is marketed as a healthy food. The body of the fertile floret is roughly ovate, and its shell is hard and shiny, tightly enveloping the seed as it falls. It comes in a variety of colors, from brown-black, olive-brown, light cream, orange-red to gold. Proso millet scientific name is Panicum miliaceum.

Proso milet contains important nutrients that are essential for a healthy diet and is also an excellent source of fiber. It is gluten-free and contains high amounts of carbohydrates, protein, niacin (vitamin B3) and fatty acids. In addition to these nutrients, it also contains essential minerals such as phosphorus, manganese and magnesium. 

Nutritional Value of  Proso Millet 

Here are the nutritional value as per 100gm.of proso millet:

Nutritional value per 100gm





Crude Fibre        






Energy (Kcal)       



9 Amazing Benefits of Proso millets

Proso millet is not only a food crop, but it also offers significant health benefits. Its nutritional content makes it a healthy diet for diabetics and obesity. 

It is also take to have beneficial effects on heart and liver health. Here are the some proso millet health benefits:

Helps to keep the heart healthy 

This millet is rich in magnesium, which helps lower blood pressure and reduces the risk of stroke, heart attack and atherosclerosis. 

Because it acts as a vasodilator, it is an excellent source of potassium to help maintain low blood pressure. It helps optimize the circulatory system, thereby protecting cardiovascular health. 

In addition, millet contains lignans, which are converted to animal lignans by the digestive microbiota and help prevent chronic diseases such as heart disease and cancer. 

Helps to balance cholesterol level

Cholesterol balance is directly related to heart health. This millet is rich in fiber, which helps lower cholesterol levels. Fiber helps remove bad cholesterol from the body and increases levels of good cholesterol.

Prevents diabetes

Most people today suffer from diabetes. Proso millet is used as a staple food in developing countries. It reduces the risk of type 2 diabetes as it contains sufficient amounts of magnesium. 

Magnesium is an important mineral that increases the efficiency of glucose and insulin receptors in the body and helps prevent the development of this disease. 

Helps to assist digestion

High-fiber foods improve gastrointestinal health and help relieve ailments such as bloating, constipation, cramps and gas. 

Regulating the digestive process preserves nutrients and reduces the risk of gastrointestinal diseases such as colon cancer and stomach ulcers. 

Waste removal and digestion are closely related to metabolic activity, which helps improve liver, kidney and immune health. 

Prevents cancer

Studies show that fiber is the easiest way to prevent breast cancer in women. Women who ate proso millet had a 50% lower risk of developing breast cancer. Breast cancer has become a prevalent disease among women.

Helps in detoxification

Proso millet contains antioxidants that neutralize cancer-causing free radicals and remove toxins from the liver and kidneys. Curcumin, quercetin, ellagic acid, and catechins enhance the elimination and neutralization of enzymatic activity within the organ, helping the toxin and foreign body elimination system. 

Helps keep the respiratory health in check

Research shows that  proso millet helps relieve and prevent asthma. There is evidence that high consumption of millet reduces asthma attacks and wheezing. 

Wheat is an allergen associated with wheezing and asthma, while millet has no adverse effects and shares the same ingredients. 

Anti-ageing properties

Millet is rich in antioxidants that help scavenge free radicals from the body. Free radicals are produced in the body and cause cell damage and fatigue. 

The result is wrinkles, color loss, etc. Daily consumption of Proso slows down the aging process.

Strengthen bones

Proso millet is an excellent source of calcium, which helps maintain and grow bones. Supports growing infants and needs adequate amounts of calcium.

How to Use Proso Millet In Your Daily Diet

  • Proso sprouted seeds can be added to soups and salads
  • Proso millet seeds can also be ground to make bread, fermented food, noodles, bread, pasta, etc.
  • It can be added to vegetable stews and meats.
  • Proso millet can be fried with chopped vegetables
  • Proso millet porridge can be made from boiled millet with the addition of fruits and nuts
  • Proso millet flour can also be used to make chapattis, dosas and idlis.

An Easy Recipe of Proso Millet Upma


  • 1 cup of Proso millet
  • 1 tablespoon oil
  • 1 onion and carrot (medium)
  • 2 chopped green chillies
  • 2 cups of water
  • 1/2 teaspoon each of mustard and cumin seeds
  • curry leaves


  1. Wash 1 cup of proso millet and soak for 30 minutes.
  2. Heat 1 tablespoon of oil in a frying pan, add mustard seeds, jeera, curry leaves, vegetables, and green chili peppers and fry.
  3. Then add 2 cups of water and salt and bring to a boil.
  4. Add millet soaked in boiling water and reduce heat.
  5. Now you have a healthy and nutritious proso millet upma
  6. Serve warm with sambar or coconut chutney.

FAQs: Proso Millet Benefits

Is Proso Millet heat or cold?

Proso Millet and Little Millet are cool in nature and can be eaten during the summer season. But other millets like Ragi, Foxtail, Bajra and Barnyard are in heating nature and can be consumed during the winter season. 

Is proso millet good for fatty liver?

Yes, proso millet protein is effective at lower dietary protein levels. Therefore, proso millet protein is considered to be another preventive food for liver injury.

What is the common name for proso millet?

Proso millet has also been called common millet, hog millet,  yellow hog, hershey and white millet. Proso millet is a warm-season grass 

What are Proso millet benefits?

There are lots of Proso millet benefits for health. It acts on the nervous system, reduces the risk of cancer and prevents heart disease.

Which state is the largest producer of proso millet in India?

The environmental conditions of the Rajasthan state encourage the growth of this crop. That's why It is the largest producer of millets.

Is proso millet and foxtail millet the same?

No, these are not the same. Foxtail millets contain higher carbohydrate content than proso millet

Can women consume millets in pregnancy?

Yes, millet, including proso millet, can be a part of a healthy diet during pregnancy. They provide essential nutrients and can help maintain a balanced diet.

How to cook proso millet?

Cooking proso millet is simple. First, rinse it thoroughly. Then, utilize a 1:2 proportion of millet to water, heat it to the point of boiling, and stew for around 15-20 minutes until the water is ingested. You can involve it as a side dish or in different recipes.

What are the Uses of Proso Millet?

Proso millet is versatile and can be used for various purposes. It serves as a staple food, fodder for livestock, and is also used in the production of alcoholic beverages. Additionally, proso millet is gaining popularity in gluten-free products and as a cover crop.

Are There Any Proso Millet Side Effects ?

Proso millet is generally safe for consumption. However, individuals with allergies to grains should exercise caution. Excessive consumption may lead to digestive discomfort in some people. As with any food, moderation is key.

What are Some Proso Millet Recipes?

Proso millet can be incorporated into your diet in various delicious ways. Try it as a substitute for rice in pilafs, make porridge, or use it in salads. Proso millet flour can also be used in baking. Explore recipes to enjoy its nutty flavour and nutritional benefits.

What is the Importance of proso millet?

Proso millet holds agricultural significance as a drought-resistant crop, contributing to food security. Nutritionally, it is rich in fibre, protein, and essential nutrients. Its versatility in both culinary and agricultural applications makes it an important crop globally.

Is Proso Millet Good for Health?

Yes, proso millet is a healthy choice. It is gluten-free, rich in fibre, and provides essential nutrients. Incorporating proso millet into your diet may contribute to better digestion, improved heart health, and overall well-being. It's a nutritious option for those seeking a diverse and balanced diet.


In conclusion, proso millet is one of the healthiest foods due to its high nutritional value and phytonutrient content. It has a positive effect on aging, acts on the nervous system, reduces the risk of cancer and prevents heart disease.

It is also a rich source of essential phosphorus and other nutrients for our daily functioning, such as iron, zinc, fiber and vitamin B6.

If you are looking for a way to restore your health naturally. Then you must try proso millet, which is a great addition to your diet for a healthy lifestyle.

Visit Two Brothers store for high quality proso millet and explore other products as well.


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