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White jowar (raw) Calories
Gluten-free grain, source of fiber and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of White jowar (raw) (120 g) has 395 calories. That works out to 329 calories per 100 g. It contains 87.1 g of carbs, 12.2 g of protein, 3.7 g of fat and 8 g of fiber. Its 1.9 mg of Manganese covers 83% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
White jowar (raw) Nutrition Facts
Selected: 1 cup (medium) · 120 g
395
KCAL / 120G
Carbs
87.1g
· 32% DV
Protein
12.2g
· 24% DV
Fat
3.7g
· 5% DV
Fiber
8g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 11% · Fat 8%
White jowar (raw) nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 395 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 8.4 mg | 0% |
| Total carbohydrate | 87.1 g | 32% |
| Fiber | 8 g | 29% |
| Protein | 12.2 g | 24% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of White jowar (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 395 kcal |
| 1 tablespoon (medium) | 12 g | 39 kcal |
| 1 piece (mini) | 20 g | 66 kcal |
| 1 ounce (medium) | 28 g | 92 kcal |
| 1 serving (small) | 50 g | 165 kcal |
| ½ cup (small) | 60 g | 197 kcal |
| 100 g | 100 g | 329 kcal |
| 2 cup (large) | 240 g | 790 kcal |
| 1 pack (jumbo) | 500 g | 1645 kcal |
Calculated from 329 calories per 100 g.
Frequently Asked Questions About White jowar (raw)
What is white jowar?
White jowar is a pale variety of sorghum, sold here as a raw whole grain. The intact kernels can be cooked as a grain or ground into flour for flatbreads and other recipes.
How do you cook raw white jowar?
Rinse raw white jowar, then simmer it in water until the kernels are tender. Drain any excess water and use the cooked grain in bowls, soups, salads, or as a side dish.
Is white jowar the same as sorghum?
Yes, jowar is the Indian name for sorghum, so white jowar is a white sorghum grain. It is not the same grain as millet, although both are commonly grouped among small cereal grains.
Does white jowar need to be soaked before cooking?
No, soaking white jowar is optional, but it can help the kernels cook more readily. If you soak it, discard the soaking water, rinse the grain, and cook it in fresh water until tender.
Can white jowar be eaten raw?
No, raw white jowar is not normally eaten as-is. The dry kernels are hard, and soaking alone does not make them a ready-to-eat food; cook them thoroughly before serving.
Can you make flour from raw white jowar?
Yes, dry raw white jowar can be ground into flour using a grain mill. Sift the flour for a finer texture; whole jowar flour may behave differently from wheat flour in baking.
Can white jowar be popped like popcorn?
Yes, white jowar can be popped, though the kernels do not pop as consistently or expand as much as popcorn. Try a small batch of dry kernels in a covered hot pan and keep it moving.
What does white jowar taste like?
White jowar has a mild, slightly sweet and nutty flavor. Its cooked kernels are pleasantly chewy, so they work well with strongly seasoned dishes, herbs, and sauces.
How should raw white jowar be stored?
Store raw white jowar in an airtight container in a cool, dry place. Keep it away from moisture, heat, and direct sunlight to protect the kernels from spoilage and pests.
Can white jowar replace rice in meals?
Yes, cooked white jowar can take the place of rice as a grain side or base for a meal. Its kernels are chewier, so allow enough cooking time and pair them with sauces or moist dishes.
White jowar (raw) Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
B6
0.44mg · 26% DV
B3
2.52mg · 16% DV
B2
0.17mg · 13% DV
Minerals
Manganese
1.92mg · 83% DV
Phosphorus
342mg · 49% DV
Magnesium
198mg · 47% DV
Copper
0.42mg · 47% DV
Potassium ⭐
436mg · 13% DV
Sodium
8.4mg · 0% DV
White jowar (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off White jowar (raw)
To burn the 395 calories in 1 cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is White jowar (raw)?
White jowar (raw) is the pale grain of sorghum, a crop with roots in Africa and a long history of cultivation across parts of Asia and elsewhere. It is eaten cooked as a whole grain or milled into flour; the raw kernels need cooking before serving.
Once cooked, it has a mild, earthy flavour and a pleasantly chewy texture. In sorghum-eating regions it may appear in porridges, flatbreads and grain dishes; elsewhere, it works much like other whole grains in a pilaf, soup or salad. It is naturally gluten-free and provides fibre, with 6.7 g per 100 g. Pair it with vegetables or beans for a satisfying meal, or use sorghum flour in place of some other flour in baking.
How Nutritious Is White jowar (raw)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is White jowar (raw) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does White jowar (raw) Contain Allergens?
No known major allergens
Which Diets Is White jowar (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
White jowar (raw) Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.2g
POLYUNSATURATED
1.56g
Omega 6:3 ratio 72:1
Above the ideal 4:1 (72:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.