Sama Rice: Nutrition Value, Benefits And Recipe



Published on: 01-Dec-2022


10 min read




Amrita Sandhu


Sama Rice: Nutrition Value, Benefits And Recipe

Sama Rice: Nutrition Value, Benefits And Recipe

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Traditional millets have made their way back into households, quickly winning the hearts of this savvy generation with the comprehensive benefits they provide. Read for more.

Sama is a popular cereal or coarse grain high in nutritional value, versatile, and widely available. Sama rice is high in protein, calcium, iron, minerals, and vitamin B complex. It is also low in carbohydrates and gluten-free, making it ideal for those suffering from gluten intolerance, type II diabetes, or cardiovascular disease.

In addition, it aids in weight loss and is fit to consume for people with different medical condition.

Among millets, Sama rice has the lowest carbohydrate content, gluten-free. As a result, it has the highest energy value, making it a popular choice for millennials. When cooked, Sama rice tastes like broken rice and is a filling substitute for rice. To get the nutrients from this wonder grain, it is often recommended to make porridge. 

Table Of Contents 

1. What is Sama Rice?

2. Nutritional Value Of Sama Rice

3. Health Benefits Of Sama

4. How To Use Sama Rice?

5. Sama Rice Recipe (Farali Dosa)

6. Dietitian’s Recommendations

7. The Final Say

8. FAQs

What Is Sama Rice?

Sama rice is a wild seed, not a grain, primarily grown in Uttaranchal, India's hilly region. Sama rice is also known as Shyama in Bengali, Moraiyo in Gujarati, barnyard millet in English, Oodalu in Kannada, and Kuthiraivolly in Tamil. It has a high calcium, potassium, phosphorus, iron, and magnesium content.

It is typically consumed with its husk, which contains most nutrients. Sama rice has a glycemic index of around 50, which is in the low glycemic index range and thus suitable for people with diabetes. Furthermore, its high fibre content aids in blood sugar control. Sama rice will keep you fuller for longer, assisting with portion control.

Nutritional Value Of Sama Rice 

Sama rice is nutrient-dense packets. They are high in iron, protein, and fibre. During pregnancy, 100 grammes of barnyard millet provides 100% of the daily value of iron and 67% of the daily value. It also contains a lot of calcium, which can help your bones and teeth. Per 100 gramme serving, it contains the following nutrients:

  • Calories - 300 kcal
  • Fat - 3.6 g
  • Dietary Fiber - 13.6 g
  • Protein - 11 g
  • Carbohydrate - 55 g
  • Calcium - 22 mg
  • Vitamin B1 - 0.33 mg
  • Iron - 18.6 mg
  • Vitamin B2 - 0.10 mg
  • Vitamin B3 - 4.2 mg

Health Benefits Of Sama Rice

This ancient grain is very nutritious and also has several health benefits, such as:

1. Helps Maintain Blood Sugar Levels

Samak rice may help people with diabetes manage their diabetes by maintaining blood sugar levels. According to one study, Sama has average carbohydrates compared to other millet types and is high in crude fibre compared to other cereals. This ensures that sugar levels in the body are effectively managed.

According to a study in the Journal of Food Science and Technology, diabetics' blood sugar levels can be lowered by taking Sama supplements for a week.

2. Helps Lower Cholesterol Levels

Sama rice is high in resistant starch, which acts like fibre in the body to reduce inflammation and improve the health of gut bacteria, thereby lowering LDL or bad cholesterol and total cholesterol. However, excessive consumption is discouraged because it can cause stomach problems such as bloating and constipation.

3. Helps In Growth And Development

Protein is a necessary nutrient for developing, developing, and repairing body cells. sama rice contains more protein than other major millet and cereals. It ranges between 11.2 and 12.7%. Sama consumption can aid in the development of muscle mass and the maintenance of good health.

4. Lowers The Risk Of Anaemia

Anaemia is a common problem in women all over the world. According to research by NIN (National institute of nutrition), this crop is high in iron. It can help consumers maintain the iron levels in their bodies. Iron in Samak rice may also help to improve vital body functions, regulate body temperature, and support respiratory health.

5. Helps Absorb Nutrients

Sama rice is low in phytic acid, a naturally occurring anti-nutrient in plants that prevents the body from absorbing certain minerals such as calcium and magnesium. Compared to other grains such as whole wheat and rice, Sama rice aids in absorbing the nutrients mentioned above, benefiting the body.

6. Has Anti-Cancer Properties

Sama contains cancer-fighting compounds such as alkaloids, tannins, steroids, phenols, and flavonoids. In addition, millet contains the active compound vanillin, which may help inhibit cell proliferation and reduce the risk of colon cancer.

7. Prevents Digestive Problems

According to NIN research, Samak rice is beneficial for constipation and other digestive issues such as flatulence, bloating, stomach pain, and poor digestion. Sama consumption can aid in the prevention of the disorders mentioned above as well as the maintenance of good digestive health.

8. Helps With Celiac Disease

Sama has a low-calorie count and is gluten-free. Gluten-free diets are strictly forbidden for people with Celiac disease or gluten sensitivity. Gluten consumption by such people can result in an immune response and damage to the small intestine lining, resulting in medical complications.

Because Sama rice is gluten-free, it can be an excellent food choice for those suffering from the aforementioned medical conditions.

How To Use Sama Rice?

  • Sama can be given to babies aged 6-8 months as porridge or Kheer and to babies aged one year and up as Cheela, dosa, and idlis. Packaged whole Sama is also widely available in supermarkets for use in porridges. Because millet flour is not widely known but can be made at home by grinding it coarsely or finely. It can be mixed into a chapati, idli, or dosa batter.
  • The whole Sama is commonly used during fasting days to make Upma, khichdi, and Pulav.
  • Alternatively, the whole grain of Sama can be ground to a fine flour and used in traditional dishes such as flatbreads, pancakes, and porridges.

Sama Rice Recipe

Farali Dosa


  • Barnyard millet - 1/2 cup 
  • Amaranth seed flour - 1/2 cup 
  • Sour buttermilk - 1/2 cup 
  • Ginger-green chilli paste - 1 tbsp 
  • Rock salt - to taste
  • Oil for cooking

For Serving

  • Peanut and curd chutney

Preparation Method

1. Soak the sama rice for at least two hours in a large water basin.

2. Add rice and 2 tbsp of water to a mixer to create a smooth mixture.

3. Transfer the mixture to a large bowl, then add buttermilk, ginger-green chilli paste, rock salt, and amaranth seed flour. Put a lid on it and set it away to ferment for the night.

4. Pour a ladleful of the batter onto a preheated nonstick tava (griddle) and spread out in a circular motion to create a thin dosa with a diameter of 125 mm (5 inches).

5. Apply a thin layer of oil along the sides, cook the dosa until both sides are golden brown, and then fold it to form a semicircle.

6. To create 7 different dosas, repeat steps 4 and 5.

7. Serve right away with chutney made from peanuts and curds.

Dietitian’s Recommendations

Sama is a good source of protein while also being the least calorically dense of all cereals. As a result, Sama has numerous health benefits. On the one hand, it has a high protein content and few calories. On the other hand, it does have a lot of fibre.

Constipation relief, lowered blood sugar levels, and reduced cholesterol are just a few advantages of consuming more fibre. To reap the nutritional benefits of Sama rice, it should be consumed as whole grains in the form of rice.

-Dietitian Lavina Chauhan

The Final Say

People are increasingly shifting away from traditional rice consumption in favour of healthier and more nutritious alternatives, such as Samak rice. The advantages of this excellent and nutritious food are numerous. It's difficult to put them all into words.

Traditional barnyard millets are eaten by people all over the world. However, it is still a relatively uncommon feed. Consult a nutritionist for more information on its health benefits, dosage, and how to incorporate it into your diet.


1. What is Sama rice made of?

Sama rice or Samak rice is not rice, but barnyard millet, a gluten-free, fibre-rich, and nutritious seed. It is a tiny, round, cream-coloured grain (Sama seeds or Samo seeds), smaller than the rice grain.

2. Is Sama rice good for weight loss?

Given its many advantages, Samak rice can unquestionably aid in weight loss. Sama rice is a good source of fibre and protein. In addition, they are gluten-free and low in calories, so you will feel full for an extended period and eat fewer meals.

3. Can a diabetic eat Sama Rice?

Samak rice is reported to have a glycemic index of 50 or below, considered low and safe for people with diabetes. Additionally, its high fibre content aids with blood sugar regulation.

4. Is Sama rice good for constipation?

It contains a good amount of protein and has few calories. Additionally, it has a lot of fibre. High fibre can ease constipation and excess gas and prevent bloating and cramping.

5. Does millet have side effects?

Millets are recommended in moderation since excessive consumption might have negative consequences because the cereals contain ingredients that interfere with thyroid gland function. In addition, due to their slow digestion and high fibre content, millets can cause delayed digestion.


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