Jowar Calories & Nutrition (ज्वार)

Jowar has 334 calories per 100g (334 kcal per 100 g)

Healthy Foods Health Rating: 7/10 Best time: Lunch, Dinner
334 kcal

Jowar Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Jowar broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
50 g 50 g 167 kcal 5 g 33.9 g 0.9 g
100 g standard 100 g 334 kcal 10 g 67.7 g 1.7 g
200 g 200 g 668 kcal 20 g 135.4 g 3.4 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Jowar to your thali See the total calories of your whole meal.
Nutrition Facts — Jowar (per 100g)
Nutrient Per serving Per 100 g % DV*
Calories 334 kcal 334 kcal 17%
Protein 10 g 10 g 20%
Carbohydrates 67.7 g 67.7 g 23%
Fat 1.7 g 1.7 g 3%
Fiber 10.2 g 10.2 g 41%
Sugar 1.3 g 1.3 g 3%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 10 g · 12%
Carbs 67.7 g · 83%
Fat 1.7 g · 5%
Burn it off

Minutes of activity to burn 334 kcal (70 kg adult):

Brisk walking 72 min
Cycling 48 min
Running 36 min
Yoga 95 min

Is Jowar good for weight loss?

Yes, in controlled portions

Jowar carries roughly 334 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 10 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 10.2 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Jowar good for muscle gain?

Useful as a supporting food

Jowar provides about 10 g of protein per 100 g, which counts as moderate for Indian foods. That works out to roughly 3 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. If you are training for size, aim for 1.6–2.2 g of protein per kg of bodyweight per day and spread it across 4–5 meals.

Health tips for eating Jowar

Whole grains like this keep you full longer than refined flour. Combine with dal or curd for a balanced meal.

About Jowar

Sorghum grain, a gluten-free millet ground into flour for bhakri and rotis.

Frequently asked questions about Jowar

100 g of jowar contains approximately 334 calories, along with 10 g protein, 67.7 g carbohydrates and 1.7 g fat.

100 gram jowar (100 g) mein lagbhag 334 calorie aur 10 g protein hota hai. Isme 67.7 g carbs aur 1.7 g fat bhi hota hai.

100 ग्राम ज्वार (100 ग्राम) में लगभग 334 कैलोरी और 10 ग्राम प्रोटीन होता है। इसमें 67.7 ग्राम कार्बोहाइड्रेट और 1.7 ग्राम फैट भी होता है।

100 g of Jowar contains about 334 calories, 10 g protein, 67.7 g carbs and 1.7 g fat.

Yes, in controlled portions. Jowar carries roughly 334 kcal per 100 g, which is high for an everyday Indian food. It also delivers about 10 g of protein per 100 g, which helps you stay full for longer and protects muscle while you are in a calorie deficit. The fibre content (around 10.2 g per 100 g) slows digestion and steadies appetite between meals. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Jowar contains about 10 g of protein per 100 g, which is considered moderate for Indian foods.

Jowar provides roughly 67.7 g of carbohydrates and 1.3 g of sugar per 100 g. That is a fairly carb-heavy food, so smaller servings are sensible. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Jowar is best eaten at lunch, dinner.

For a 70 kg adult, burning the roughly 334 calories in 100 g of jowar takes brisk walking for about 72 minutes, or cycling for about 48 minutes, or running for about 36 minutes, or yoga for about 95 minutes.

Compare Jowar with other foods

Jowar vs Khichdi Jowar vs Sprouts Salad Jowar vs Oats Jowar vs Vegetable Soup Jowar vs Bajra

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.