Little Millet (Kutki) Nutrition Calculator

Little millet (Panicum sumatrense), known as Kutki in Hindi, Saame in Kannada, Samai in Tamil, and Samalu in Telugu, is one of the smallest-grained millets cultivated across the Indian subcontinent and parts of Southeast Asia. Archaeological records trace its cultivation in India for over 5,000 years, making it one of the oldest domesticated cereal crops in the region.

Little millet is classified as a minor millet within the family Poaceae. It thrives in rain-fed, marginal lands at altitudes up to 2,100 metres and requires minimal irrigation — making it exceptionally drought-tolerant. Major producing states in India include Madhya Pradesh, Chhattisgarh, Jharkhand, Odisha, Karnataka, Tamil Nadu, and Andhra Pradesh. It is also cultivated in Nepal, Myanmar, and Sri Lanka.

The grain is naturally gluten-free and does not contain the gliadin or glutenin proteins found in wheat, barley, or rye. Nutritionally, Little Millet stands out for its exceptionally high iron content — at 9.3mg per 100g (52% DV), it has the highest iron concentration among all nine commonly cultivated whole millets tracked in the ICAR-IIMR database. It also provides substantial dietary fiber (7.6g, 27% DV), magnesium (133mg, 32% DV), and a favourable glycemic index of 55 (low-to-moderate boundary).

In traditional Indian cuisine, Little Millet is consumed as a rice substitute, in upma, pongal, payasam (kheer), dosa batter, and as moraiyo during religious fasting periods in western India. Its small grain size and mild flavour make it one of the most versatile and easy-to-cook millets.

To compare Kutki with other millet varieties, use the complete Millet Nutrition Calculator. You can also browse every live calculator in Millet Nutrition Tools.

Sources: ICAR-IIMR / PMC (2024), Springer — Nutritional Richness of Little Millet Genotypes (2023), ResearchGate — Evaluation of Little Millet Landraces (2013).

Raw Little Millet (Panicum sumatrense) provides 341 kcal per 100g. This is comparable to white rice (360 kcal), whole wheat (346 kcal), and Kodo millet (353 kcal). However, calorie content changes significantly with preparation method due to water absorption during cooking.

When boiled or cooked as porridge, Little Millet absorbs approximately 2–3 times its weight in water. This reduces the calorie density to approximately 113 kcal per 100g cooked — a reduction of roughly 67%. Drier preparations such as roti and upma retain more concentrated calories since less water is involved.

For a standard serving of 1 cup cooked Little Millet (~170g), you can expect approximately 192 kcal (113 kcal/100g × 1.7). If prepared as roti or upma (denser preparations), calorie retention is higher — around 240–300 kcal per 100g — because minimal water is absorbed.

Energy Density Comparison

Raw Little Millet has an energy density of 3.41 kcal/g. Cooking reduces this to approximately 1.13 kcal/g. For comparison, cooked white rice has an energy density of approximately 1.30 kcal/g, meaning cooked Little Millet is slightly less calorie-dense per gram than cooked white rice while providing substantially more fibre, iron, and minerals.

Source: ICAR-IIMR / PMC (2024), USDA FoodData Central.

Per 100g of raw Little Millet grain, the key nutritional values are:

The standout nutrient in Little Millet is iron at 9.3mg (52% DV) — the highest among all whole millets. Other notable nutrients include magnesium at 133mg (32% DV), thiamine at 0.3mg (25% DV), and dietary fiber at 7.6g (27% DV). Net carbs = 67g − 7.6g = 59.4g per 100g raw.

Source: ICAR-IIMR / PMC (2024), USDA FoodData Central.

Little Millet contains 9.3mg of iron per 100g (52% Daily Value), making it the most iron-dense among all nine commonly cultivated whole millets in the ICAR-IIMR reference dataset. For context, here is how Little Millet compares to other millets and grains:

• Little Millet: 9.3mg (52% DV) — highest
• Pearl Millet: 8.0mg (44% DV)
• Barnyard Millet: 5.0mg (28% DV)
• Kodo Millet: 0.6mg (3% DV)
• Whole Wheat: 3.9mg (22% DV)
• White Rice: 0.6mg (3% DV)

Little Millet provides approximately 15× more iron than white rice and 2.4× more iron than whole wheat per 100g. Research on 40 Little Millet genotypes from different growing regions has documented iron content ranging from 6.23 to 9.85mg per 100g, with genotypic variation depending on soil conditions, variety, and post-harvest processing.

Iron Bioavailability Considerations

Iron in millets is predominantly non-heme iron, which has lower bioavailability compared to heme iron found in animal sources. However, several dietary strategies can enhance non-heme iron absorption:

• Pairing with vitamin C-rich foods (lemon juice, tomatoes, amla) increases iron absorption
• Soaking and sprouting Little Millet before cooking reduces phytic acid, which is a known inhibitor of mineral absorption
• Fermentation (as in dosa or idli batter) also reduces phytate levels, potentially improving mineral bioavailability

The iron content in Little Millet is particularly noteworthy in the context of plant-based diets and populations with limited access to animal-source iron.

Sources: ICAR-IIMR / PMC (2024), SASA-PJAS — Iron and Zinc in Little Millet Genotypes, Springer — Nutritional Richness of Little Millet Genotypes (2023).

Little Millet provides 7.6g of dietary fiber per 100g (27% Daily Value). This positions it as a high-fiber grain, though slightly below browntop millet (12.5g), barnyard millet (10.1g), and kodo millet (9g) in terms of total fiber content. Nevertheless, Little Millet's fiber content is substantially higher than common staples:

• Little Millet fiber (7.6g) is 25× more than white rice (0.3g)
• Little Millet fiber is 3.8× more than whole wheat (2g)

Soluble and Insoluble Fractions

Research by Hadimani & Malleshi (1993) documented the total dietary fiber of Little Millet at approximately 15.9% (including bran), with significant soluble (3.15–5.70%) and insoluble (10.20–14.95%) fractions. The value of 7.6g in the ICAR-IIMR reference dataset reflects the dehulled/whole grain form commonly available in markets. Polishing and dehulling reduce fiber content since much of it is concentrated in the outer bran layers.

Resistant Starch and Retrogradation

Beyond conventional fiber, Little Millet contains resistant starch — a type of starch that resists digestion in the small intestine. Research on millet starch digestibility has shown that starch-protein-lipid interactions in Little Millet naturally moderate its digestibility, contributing to its favourable glycemic response. The PMC4554602 study on processed little millet flakes found that steaming and cooling cycles significantly increased resistant starch fractions through retrogradation.

Cooling cooked Little Millet before consumption may further increase the resistant starch content, which can lower the net glycemic impact of the meal. This is a well-documented phenomenon across cereal grains and is one of the reasons cold millet preparations (like curd rice) may have a different glycemic profile compared to freshly cooked hot grain.

Sources: ICAR-IIMR / PMC (2024), PMC — GI of Little Millet Flakes (2015), IJRAR — Proximate Composition of Little Millet (2023).

The glycemic index (GI) of Little Millet is approximately 55, placing it at the low-to-moderate boundary (low GI ≤ 55, moderate 56–69). This value is from the ICAR-IIMR reference dataset. Clinical studies have reported varying GI values depending on processing:

• Patil et al. (2015, J Food Sci Technol) measured RTC little millet flakes at GI 52.11 (mean, range 41.57–61.80) in 10 normal volunteers
• A 2020 IJMR study found cooked unpolished little millet at a higher GI of 88.6 in 12 healthy volunteers, suggesting that processing degree significantly affects the result
• A systematic review and meta-analysis classified little millet as having an intermediate GI (55–69), approximately 13–35% lower than white rice and refined wheat controls

The variation across studies underscores the importance of preparation method, degree of polishing, and individual metabolic response. Our calculator uses GI 55 as the whole-grain reference value, consistent with the ICAR-IIMR dataset for unpolished/minimally processed Little Millet.

Glycemic Load (GL)

While GI measures the quality of carbohydrate response, glycemic load accounts for the actual amount consumed.

Factors That Moderate Glycemic Response

Several preparation strategies can lower the effective glycemic response of a Little Millet meal:

• Cooling after cooking increases resistant starch through retrogradation
• Pairing with protein-rich foods (dal, curd, paneer) delays gastric emptying
• Adding fiber-rich accompaniments (vegetables, salads) slows overall absorption
• Using whole/unpolished grain retains more fiber and nutrients compared to polished versions

Sources: ICAR-IIMR / PMC (2024), PMC — GI of Little Millet Flakes (2015), IJMR — GI of Cooked Unpolished Little Millet (2020).

Little Millet, Barnyard Millet, and white rice are frequently compared since all three serve as staple carbohydrate sources. Here is a factual comparison per 100g raw grain:

Key Differences

• Iron: Little Millet leads with 9.3mg (52% DV) — nearly 2× more than Barnyard Millet (5.0mg) and 15× more than white rice (0.6mg).
• Fiber: Barnyard Millet has more fiber (10.1g vs 7.6g), but both are vastly superior to white rice (0.3g).
• Calories: Barnyard Millet is the lowest-calorie option (300 kcal), followed by Little Millet (341 kcal) and white rice (360 kcal).
• Glycemic Index: Barnyard Millet (GI 50) is slightly lower than Little Millet (GI 55), and both are substantially lower than white rice (GI 72).
• Magnesium: Little Millet provides 133mg (32% DV) — 1.6× more than Barnyard Millet (82mg) and 5.3× more than white rice (25mg).

Sources: ICAR-IIMR / PMC (2024), USDA FoodData Central.

Our calculator provides comprehensive nutrition data for Little Millet (Kutki/Samai). Here is how to interpret the key values:

% Daily Value (%DV)

The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet based on FDA 2020+ reference amounts for a 2,000 calorie diet. A general guide: 5% DV or less is considered low; 20% DV or more is considered high.

Net Carbs

Net carbs are calculated as Total Carbohydrates minus Dietary Fiber. For Little Millet: 67g − 7.6g = 59.4g net carbs per 100g raw. Net carbs represent the carbohydrates that are digested and absorbed by the body. This value is relevant for those tracking total digestible carbohydrate intake.

Calorie Breakdown

The macro donut chart shows what percentage of total calories comes from each macronutrient. For raw Little Millet: approximately 9% from protein, 79% from carbohydrates, and 12% from fat. Little Millet has a slightly higher fat percentage than most millets (4.7g vs typical 1.5–3.5g), which contributes to its richer flavour profile. The ratio shifts when accompaniments are added.

Glycemic Load vs. Glycemic Index

GI is a fixed property of the food (55 for Little Millet). GL adjusts for the actual serving size. A smaller serving will have a lower GL, even though the GI stays the same. For Little Millet, a 100g cooked serving has a GL of approximately 10.8 (Medium), while the raw 100g reference has a GL of 32.7 (High). Use GL as the more practical indicator for your specific portion.

Export and Share

Use the Export Toolbar below the calculator results to download your nutrition data as CSV or JSON, or generate a shareable link that encodes your selected preparation, serving size, and accompaniment in the URL. This link can be bookmarked or shared — the calculator will auto-populate when opened.

For a deeper comparison across all 12+ millet varieties, visit our complete Millet Nutrition Calculator.