Classical Ayurvedic Profile & Preparation
The vrat grain — sama is the rice of fasting days, permitted where cereals are not, and light enough to honor the fast's purpose.
Traditional Preparation (Samskara)
Cooked like rice with extra water; the quickest-cooking and gentlest of the millets.
Classical Provenance: shyama (kudhanya varga); vrat tradition.
Synergistic Combinations (Samyoga)
- sama khichdi with peanuts (fasting)
- sama kheer with milk
Contraindications & Viruddha Āhāra (Food Incompatibilities)
- Contraindication: high vata without oil and moisture
Verified USDA Nutrition Facts for Barnyard millet
Complete macronutrient, vitamin, and mineral profile per 100 grams and per 1/4 cup dry (45g):
| Nutrient | Per 100g | Per Serving (1/4 cup dry) |
|---|---|---|
| Energy (Calories) | 307 kcal | 138 kcal |
| Protein | 6.2 g | 2.8 g |
| Total Carbohydrates | 65.5 g | 29.5 g |
| Dietary Fiber | 13.6 g | 6.1 g |
| Total Fat | 2.2 g | 1.0 g |
| Calcium | 20.0 mg | 9.0 mg |
| Iron | 5.00 mg | 2.25 mg |
| Magnesium | 82.0 mg | 36.9 mg |
| Phosphorus | 280.0 mg | 126.0 mg |
