Solam: Health Benefits And Nutritional Value



Published on: 24-Sep-2022


10 min read


Updated on : 02-Nov-2023




Kajal Tharwani


Solam: Health Benefits And Nutritional Value

Solam: Health Benefits And Nutritional Value

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Do you know what is one of the most produced grains in the world? Let us give you a hint! It is small, round and white or pale yellow. However, some varieties are red, brown, black or purple. Are you still confused? 

No worries, we are here to tell you! It is sorghum, also known as solam in English and jowar in Hindi, and belongs to the Poaceae grass family.  

Want to learn more about it? Be with us till the end! 

Table Of Contents 

1. What Is Solam? 

2. Nutritional Value Of Solam 

3. Health Benefits Of Solam 

4. Side Effects Of Solam 

5. What Are The Uses Of Solam?

6. Dietitian’s Recommendation 

7. The Final Say 

8. FAQs 

What Is Solam? 

Solam is the fifth most-produced grain in the world. It is inexpensive and rich in nutrients. You can cook this like quinoa or rice, grind it into flour and pop it like popcorn. 

Solam is produced on a large scale worldwide and has several health benefits. Its whole grain is commonly used in baking, while its syrup is used as a sweetener. 

Nutritional Value Of Solam 

Solam is loaded with nutrients! When included in the diet, it fulfils nearly half of the daily protein requirement. 100g of solam offers: 

  • Energy - 329 kcal 
  • Protein - 10.62 g 
  • Fat - 3.46 g 
  • Fibre - 6.7 g 
  • Calcium - 13 mg 
  • Iron - 3.36mg 
  • Magnesium - 1.61 mg 
  • Vitamin B6 - 0.44 mg 
  • Zinc - 1.67mg 

You Can Also Read: Soyabean Badi (Soya Chunks): Nutritional Value And Benefits

Health Benefits Of Solam 

Health Benefits Of Solam

Solam has ample health benefits! We have listed a few of them here. 

1. Alternative For Gluten Intolerants

Solam is the best choice for people suffering from gluten intolerance. Gluten is primarily found in wheat and barley that causes digestive problems like bloating, stomach cramps and pain. Therefore, solam, a gluten-free whole grain, is the best choice for gluten intolerant people. 

2. Controls Blood Sugar 

Solam is a complex carbohydrate that is digested slowly. As a result, it leads to stable blood sugar levels. Hence, it is an excellent diet option for people with diabetes. 

3. Maintains Body’s Cell

Protein is essential for the growth and maintenance of our body’s cells and tissues.  Solam is rich in protein that helps with cell regeneration. Moreover, it also plays an essential role in boosting metabolism. Therefore, solam can be a healthy source of protein, especially for vegetarians. 

4. Assists Bone Health 

Due to its high magnesium content, solam helps maintain calcium levels in the body (magnesium increases calcium absorption).

Magnesium in solam enhances calcium absorption, stimulating calcium levels and auguring bone health. Calcium and magnesium are the two most critical bone-friendly nutrients which assist in bone redevelopment and the healing of fractured and ageing bones. 

Therefore, regular addition of solam millets in the older adults' diet plans can avert the risk of osteoporosis and arthritis.

5. Aids To Weight Loss 

Solam has a much higher concentration of fibre compared to other cereals. This high fibre ensures higher satiety levels and reduces consumption by keeping hunger pangs at bay. Therefore, the fibre content in solam reduces appetite, making it an ideal whole grain option for weight loss.

6. Improves Digestion 

The high fibre content in solam also helps to improve digestion. Fibre is a bulking agent and allows stool to pass smoothly. Moreover, the whole grain helps improve digestive health and helps treat conditions like diarrhoea, gas, stomach pain and constipation.

7. Keeps Heart Healthy 

The high fibre content in solam helps lower LDL (or bad cholesterol) levels in the body, reducing the risk of a heart attack. Solam’s cholesterol-lowering properties also reduce the likelihood of circulatory disorders, atherosclerosis and plaque build-up. 

The whole grain also contains antioxidants and nutrients such as magnesium, iron and vitamins B and E. As a result, it helps prevent various cardiovascular diseases. Solam also helps regulate plasma LDL cholesterol levels while improving HDL levels in the body.

8. Improves Blood Flow 

Solam contains 8.45 mg of iron in each cup. Since the iron in solam is not heme (challenging to absorb), combining it with vitamin C will benefit you the most.

Solam is imbued with essential minerals iron and copper, which work together to improve blood flow and circulation in the body. Iron is a crucial mineral required for red blood cell development. 

Copper aids the absorption of iron in the body, thus promoting cell growth and repair, augmenting blood circulation, and treating anaemia. Adding solam to your diet plan provides you with 58% of the recommended allowance of copper.

Side Effects Of Solam 

The mature solam plant is safe for moderate consumption. However, it should be noted that the unripe solam plant is poisonous due to hydrocyanic acid. However, hydrocyanic acid has been shown to stimulate breathing and improve digestion in small amounts but can cause respiratory failure if ingested in excessive amounts.

What Are The Uses Of Solam 

1. Solam millet is also used to make cooking oil, starch, dextrose (a sugar), flour, pasta and alcoholic beverages.

2. The stalks of solam are used as fodder and building material. Besides, sweet solam is sometimes used to manufacture ethyl alcohol for biofuels. 

Dietitian’s Recommendation

Solam, also known as jowar, is a superfood because it has several nutrients. It has been used in India since ancient times. 

It is indeed a good choice for those with celiac disease or gluten-free eaters. You can make solam part of your meal plan at least twice or thrice a week. You can make rotis,dalia, khichdi, kanji, dosa, idli, appam, dhokla, khandvi,and cheela out of it. 

- Lavina Chauhan 

The Final Say 

Solam is a nutrient-dense grain that you can use in various ways. It is rich in vitamins and minerals such as magnesium, potassium, phosphorus, iron and zinc. 

It is also an excellent source of fibre, antioxidants, and protein. In most recipes, it is easy to substitute whole grain solam for wheat, rice, or quinoa. 


1. What is better: solam or wheat? 

Solam is always a better option than wheat. Although, Solam has a low glycemic index (62) compared to wheat (72), and it takes more time to release glucose into the blood. 

Therefore, it helps prevent blood sugar levels spike. In addition to that, it is also 

worth noting that solam is gluten-free, whereas wheat is not.

2. Can solam be given to babies over six months? 

Yes, it can be given to babies as solam porridge. Porridge is made with solam flour, which is good for your baby's growth and appetite. 

3. Are solam puffs a healthy snack option? 

Yes, solam puffs are a healthy snack option. As they promote weight loss, control cholesterol levels, improve digestion and amplify immunity. 

4. Is solam good for the thyroid? 

It is a good choice because gluten-free foods are a strict no-no for hypothyroidism patients.

5. Does solam help in weight loss? 

This high fibre ensures higher satiety levels, lowering consumption by keeping hunger pangs at bay. Therefore, the fibre content in solam reduces your appetite, making it the ideal whole grain option for weight loss.

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