Bajra vs Samai

Per 100 g, Bajra has 348 kcal and 11 g protein, while Samai has 346 kcal and 10.1 g protein.

Bajra

348
kcal per 100 g
11 g protein

Samai

346
kcal per 100 g
10.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Bajra Samai Difference
Calories Fewer calories for the same weight 348 kcal 346 kcal about the same
Protein More protein helps with fullness and muscle 11 g better 10.1 g 8%
Carbs Lower carbs suits low-carb and diabetic diets 61.8 g better 65.5 g 6%
Fat Lower fat means lower calorie density 5.4 g 3.9 g better 28%
Fiber More fibre improves fullness and digestion 11.5 g better 7.7 g 33%
Sugar Less sugar means a gentler blood-sugar response 0.8 g 0.4 g better 50%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Too close to call

Bajra and Samai land within a few percent of each other on calories (348 vs 346 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Bajra carries more fibre.

Which is better for muscle gain?

Bajra

Bajra is the stronger protein source, with 11 g per 100 g against 10.1 g for Samai. To match that from Samai you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Bajra vs Samai — common questions

Bajra has more calories — about 348 kcal per 100 g compared with 346 kcal for Samai.

Bajra has more protein — 11 g per 100 g against 10.1 g for Samai.

Bajra and Samai land within a few percent of each other on calories (348 vs 346 kcal per 100 g), so neither has a real edge. Pick on fibre and protein instead: Bajra carries more fibre.

Bajra is the stronger protein source, with 11 g per 100 g against 10.1 g for Samai. To match that from Samai you would have to eat roughly 1.1 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 694 kcal and 21.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

Neither is clearly healthier — the two are close on calories, and the better choice depends on what else you are eating that day. Per 100 g, Bajra has 348 kcal and 11 g protein, while Samai has 346 kcal and 10.1 g protein.
Full Bajra nutrition & serving sizes
Full Samai nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.