Deer Samo Moriyo 400g is a 400 g pack of samo seeds, or barnyard millet. Cook it like rice for a fibre-rich, naturally gluten-free grain that suits fasting meals and khichdi.
Quick facts
- Grain: barnyard millet (Echinochloa frumentacea), also called samo, moriyo and samak rice.
- Gluten: naturally gluten-free, but always check the label for cross-contamination.
- Glycaemic index: 50.0 for dehulled grain in one Indian study. Low is 55 or below.
- Cooking: rinse, soak about 30 minutes, then use 1 part grain to 2 to 3 parts water.
- Servings: about 8 portions per pack, at an assumed 50 g dry per person.
What is Deer Samo Moriyo 400g?
Samo has many names, and that confuses shoppers. The seed inside is barnyard millet. It looks like rice, cooks like rice and still refuses to be rice.
- It is barnyard millet. A Rani 400 g label lists Echinochloa frumentacea and names moriyo as an alias.
- It is a seed, not rice. Cook with Kushi makes the same point.
- It is not pearl millet. Some web pages mix the two up. Pearl millet (bajra) is a different grain.
How this guide was checked
- Nutrition and health claims come from peer-reviewed studies on PubMed and PubMed Central.
- Gluten and glycaemic index advice comes from Coeliac UK and Diabetes UK.
- Cooking steps come from published recipe sites and retailer labels.
- One limit: we found no lab report for the Deer pack itself. Use your pack's nutrition panel for exact numbers.
Nutrition per 100 g: what the numbers say
Published figures for barnyard millet vary. Variety, milling and testing method all shift the result.
| Source | Energy | Protein | Fat | Carbohydrate | Fibre |
|---|---|---|---|---|---|
| Ugare et al. (2014), lab analysis | 398 kcal | 10.5% | 3.6% | 68.8% | 12.6% |
| Heera 400 g UK listing, approximate | 340 kcal | 10 g | 1.5 g | 70 g | Not listed |
| 2025 review, range | Not stated | Not stated | Not stated | 51.5 to 62.0 g | Not stated |
- The Ugare study split fibre into 4.2% soluble and 8.4% insoluble.
- A 2026 lab study measured about 9.5 mg of iron per 100 g of raw grain.
- The same study found phytate, tannins and trypsin inhibitors in the grain. The authors say these compounds constrain the grain's use.
Benefits backed by evidence
Here is what the research supports, and how strong it is. We kept out claims that no cited study tests, such as immunity boosts.
| Benefit | What the evidence shows | How strong |
|---|---|---|
| Low glycaemic index | GI of 50.0 for dehulled grain and 41.7 for dehulled, heat-treated grain (Ugare et al.). | One study |
| Blood glucose and LDL | In a 28-day feeding study, diabetic groups saw glucose fall from 139.2 to 131.1 mg/dl. LDL-C fell from 167.7 to 162.9 mg/dl. | Small changes, one study |
| High fibre | 12.6% total dietary fibre in the same analysis. | Lab measurement |
| Iron and zinc | A Frontiers review says barnyard millet holds more iron and zinc than major cereals. | Review article |
| Naturally gluten-free | Coeliac UK lists millet among grains suitable for a gluten-free diet. | Strong, with a label caveat |
GI is a scoreboard, not a permission slip for seconds. Diabetes UK says portion size can affect blood sugar more than GI does.
Is Deer Samo Moriyo 400g gluten-free?
The grain is gluten-free by nature. The pack in your hands may not be, because processing can add traces.
- Coeliac UK warns that airborne wheat flour and storage containers can contaminate naturally gluten-free foods.
- A "may contain" line is voluntary, so read the label every time.
- Labels differ by brand. One Heera samo listing warns of possible traces of wheat (gluten) and nuts.
- If you have coeliac disease, look for a gluten-free mark or ask the maker.
How to prepare Deer Samo Moriyo 400g
Preparation is simple. Rinse, soak, add water, cook, rest.
- Measure. Use about 50 g dry per person. That is our working assumption, so adjust it to your appetite.
- Rinse 2 to 3 times. One recipe site warns that unwashed grains can taste slightly bitter.
- Soak 20 to 30 minutes, then drain. Dassana's Veg Recipes uses this window.
- Add water. Pick a ratio from the table below.
- Cook. Pick a method from the second table below.
- Rest 10 minutes and fluff with a fork. The Yummy Delights recommends this pause.
| Texture | Grain to water | Best for |
|---|---|---|
| Separate grains | 1 : 2 | Pulao, upma |
| Soft, porridge-like | Up to 1 : 3 | Khichdi |
| Method | Timing | Source |
|---|---|---|
| Stovetop | Cover and cook on low heat until the grains soak up the water | The Yummy Delights |
| Pressure cooker | 2 whistles on medium heat | J Cooking Odyssey |
| Instant Pot | 8 to 10 minutes on high, then 10 minutes natural release | Cook with Kushi |
Brands and pans behave differently, so start at 1 : 2 and adjust. Cook with Kushi got different textures from the same water amount and blamed brand, pan and flame.
Ways to use Deer Samo Moriyo
| Dish | How it works |
|---|---|
| Khichdi or pulao | Fry cumin and peanuts, add potato, then the soaked millet and water. |
| Kheer | Soak for 30 minutes, then simmer in milk for 15 to 20 minutes. |
| Upma | Cook with cashews, peas and mild spices. |
| Everyday pilaf | Outside fasting days, add sauteed onion, garlic and vegetables. Curious about onions? See our guide on what onion is best for burgers. |
A note on fasting
- Retailers market samo for Navratri and Ekadashi meals, according to the Heera listing.
- Fasting rules vary by family and region. Dassana advises checking with elders before choosing spices, tomatoes or curry leaves.
Storage and care
- Keep the pack in a cool, dry place.
- After opening, move the grain to an airtight container, as retailer guidance suggests.
- Store it away from strong smells and follow the best-before date.
Who should take extra care
- Coeliac disease: choose a pack with a gluten-free label.
- Diabetes on medication: talk to your clinician before changing your diet. This article is general information, not medical advice.
- Food allergies: read the allergen line on your specific pack.
Checklist before you buy the 400g pack
- The ingredients list only samo, moriyo or barnyard millet.
- The nutrition panel shows values per 100 g.
- The label shows a gluten-free mark or a clear allergen statement.
- The best-before date leaves you plenty of time.
- The grains look clean and uniform, with no dust or clumps.
Frequently asked questions
What is Deer Samo Moriyo 400g?
It is a 400 g pack of samo seeds, also called moriyo or samak rice. The grain is barnyard millet, Echinochloa frumentacea.
Is samo the same as pearl millet?
No. Retail labels for samo and moriyo list Echinochloa frumentacea, which is barnyard millet. Pearl millet (bajra) is a separate grain.
Is Deer Samo Moriyo gluten-free?
Millet is naturally gluten-free, according to Coeliac UK. Cross-contamination can still happen during processing, so look for a gluten-free label and read any may-contain warning.
Is samo good for people with diabetes?
One Indian study measured a glycaemic index of 50.0 for dehulled barnyard millet. That falls in the low band, 55 or below. Portion size still matters, so ask your clinician before changing your diet.
How long does samo take to cook?
Recipe sources give 2 whistles in a pressure cooker. An Instant Pot needs 8 to 10 minutes at high pressure. On the stovetop, cook covered on low heat until the grains soak up the water.
Sources
- Ugare R. et al. (2014). Glycemic index and significance of barnyard millet in type II diabetics. Journal of Food Science and Technology, via PubMed.
- Frontiers in Genetics (2020). Barnyard Millet for Food and Nutritional Security.
- Chaudhary et al. (2026). Effect of Germination on Barnyard Millet. Food Science and Nutrition, via PubMed Central.
- ScienceDirect (2025). Barnyard millet: a review of its nutritional characteristics.
- Coeliac UK. Gluten free options: what grains can you safely eat?
- Coeliac UK. How to read food labels.
- Diabetes UK. Glycaemic index and diabetes.
- Rani Brand. Samo seeds 400 g product label.
- Grocery Wala. Heera Samo Seeds 400g listing.
- Zaki Asian Foods. Heera Samo Seeds 400g listing.
- Recipe sources: Dassana's Veg Recipes, Cook with Kushi, Kuch Pak Raha Hai, J Cooking Odyssey, The Yummy Delights, From Bowl to Soul.
Deer Samo Moriyo 400g is a 400 g pack of samo seeds, or barnyard millet. Cook it like rice for a fibre-rich, naturally gluten-free grain that suits fasting meals and khichdi.
Quick facts
- Grain: barnyard millet (Echinochloa frumentacea), also called samo, moriyo and samak rice.
- Gluten: naturally gluten-free, but always check the label for cross-contamination.
- Glycaemic index: 50.0 for dehulled grain in one Indian study. Low is 55 or below.
- Cooking: rinse, soak about 30 minutes, then use 1 part grain to 2 to 3 parts water.
- Servings: about 8 portions per pack, at an assumed 50 g dry per person.
What is Deer Samo Moriyo 400g?
Samo has many names, and that confuses shoppers. The seed inside is barnyard millet. It looks like rice, cooks like rice and still refuses to be rice.
- It is barnyard millet. A Rani 400 g label lists Echinochloa frumentacea and names moriyo as an alias.
- It is a seed, not rice. Cook with Kushi makes the same point.
- It is not pearl millet. Some web pages mix the two up. Pearl millet (bajra) is a different grain.
How this guide was checked
- Nutrition and health claims come from peer-reviewed studies on PubMed and PubMed Central.
- Gluten and glycaemic index advice comes from Coeliac UK and Diabetes UK.
- Cooking steps come from published recipe sites and retailer labels.
- One limit: we found no lab report for the Deer pack itself. Use your pack's nutrition panel for exact numbers.
Nutrition per 100 g: what the numbers say
Published figures for barnyard millet vary. Variety, milling and testing method all shift the result.
| Source | Energy | Protein | Fat | Carbohydrate | Fibre |
|---|---|---|---|---|---|
| Ugare et al. (2014), lab analysis | 398 kcal | 10.5% | 3.6% | 68.8% | 12.6% |
| Heera 400 g UK listing, approximate | 340 kcal | 10 g | 1.5 g | 70 g | Not listed |
| 2025 review, range | Not stated | Not stated | Not stated | 51.5 to 62.0 g | Not stated |
- The Ugare study split fibre into 4.2% soluble and 8.4% insoluble.
- A 2026 lab study measured about 9.5 mg of iron per 100 g of raw grain.
- The same study found phytate, tannins and trypsin inhibitors in the grain. The authors say these compounds constrain the grain's use.
Benefits backed by evidence
Here is what the research supports, and how strong it is. We kept out claims that no cited study tests, such as immunity boosts.
| Benefit | What the evidence shows | How strong |
|---|---|---|
| Low glycaemic index | GI of 50.0 for dehulled grain and 41.7 for dehulled, heat-treated grain (Ugare et al.). | One study |
| Blood glucose and LDL | In a 28-day feeding study, diabetic groups saw glucose fall from 139.2 to 131.1 mg/dl. LDL-C fell from 167.7 to 162.9 mg/dl. | Small changes, one study |
| High fibre | 12.6% total dietary fibre in the same analysis. | Lab measurement |
| Iron and zinc | A Frontiers review says barnyard millet holds more iron and zinc than major cereals. | Review article |
| Naturally gluten-free | Coeliac UK lists millet among grains suitable for a gluten-free diet. | Strong, with a label caveat |
GI is a scoreboard, not a permission slip for seconds. Diabetes UK says portion size can affect blood sugar more than GI does.
Is Deer Samo Moriyo 400g gluten-free?
The grain is gluten-free by nature. The pack in your hands may not be, because processing can add traces.
- Coeliac UK warns that airborne wheat flour and storage containers can contaminate naturally gluten-free foods.
- A "may contain" line is voluntary, so read the label every time.
- Labels differ by brand. One Heera samo listing warns of possible traces of wheat (gluten) and nuts.
- If you have coeliac disease, look for a gluten-free mark or ask the maker.
How to prepare Deer Samo Moriyo 400g
Preparation is simple. Rinse, soak, add water, cook, rest.
- Measure. Use about 50 g dry per person. That is our working assumption, so adjust it to your appetite.
- Rinse 2 to 3 times. One recipe site warns that unwashed grains can taste slightly bitter.
- Soak 20 to 30 minutes, then drain. Dassana's Veg Recipes uses this window.
- Add water. Pick a ratio from the table below.
- Cook. Pick a method from the second table below.
- Rest 10 minutes and fluff with a fork. The Yummy Delights recommends this pause.
| Texture | Grain to water | Best for |
|---|---|---|
| Separate grains | 1 : 2 | Pulao, upma |
| Soft, porridge-like | Up to 1 : 3 | Khichdi |
| Method | Timing | Source |
|---|---|---|
| Stovetop | Cover and cook on low heat until the grains soak up the water | The Yummy Delights |
| Pressure cooker | 2 whistles on medium heat | J Cooking Odyssey |
| Instant Pot | 8 to 10 minutes on high, then 10 minutes natural release | Cook with Kushi |
Brands and pans behave differently, so start at 1 : 2 and adjust. Cook with Kushi got different textures from the same water amount and blamed brand, pan and flame.
Ways to use Deer Samo Moriyo
| Dish | How it works |
|---|---|
| Khichdi or pulao | Fry cumin and peanuts, add potato, then the soaked millet and water. |
| Kheer | Soak for 30 minutes, then simmer in milk for 15 to 20 minutes. |
| Upma | Cook with cashews, peas and mild spices. |
| Everyday pilaf | Outside fasting days, add sauteed onion, garlic and vegetables. Curious about onions? See our guide on what onion is best for burgers. |
A note on fasting
- Retailers market samo for Navratri and Ekadashi meals, according to the Heera listing.
- Fasting rules vary by family and region. Dassana advises checking with elders before choosing spices, tomatoes or curry leaves.
Storage and care
- Keep the pack in a cool, dry place.
- After opening, move the grain to an airtight container, as retailer guidance suggests.
- Store it away from strong smells and follow the best-before date.
Who should take extra care
- Coeliac disease: choose a pack with a gluten-free label.
- Diabetes on medication: talk to your clinician before changing your diet. This article is general information, not medical advice.
- Food allergies: read the allergen line on your specific pack.
Checklist before you buy the 400g pack
- The ingredients list only samo, moriyo or barnyard millet.
- The nutrition panel shows values per 100 g.
- The label shows a gluten-free mark or a clear allergen statement.
- The best-before date leaves you plenty of time.
- The grains look clean and uniform, with no dust or clumps.
Frequently asked questions
What is Deer Samo Moriyo 400g?
It is a 400 g pack of samo seeds, also called moriyo or samak rice. The grain is barnyard millet, Echinochloa frumentacea.
Is samo the same as pearl millet?
No. Retail labels for samo and moriyo list Echinochloa frumentacea, which is barnyard millet. Pearl millet (bajra) is a separate grain.
Is Deer Samo Moriyo gluten-free?
Millet is naturally gluten-free, according to Coeliac UK. Cross-contamination can still happen during processing, so look for a gluten-free label and read any may-contain warning.
Is samo good for people with diabetes?
One Indian study measured a glycaemic index of 50.0 for dehulled barnyard millet. That falls in the low band, 55 or below. Portion size still matters, so ask your clinician before changing your diet.
How long does samo take to cook?
Recipe sources give 2 whistles in a pressure cooker. An Instant Pot needs 8 to 10 minutes at high pressure. On the stovetop, cook covered on low heat until the grains soak up the water.
Sources
- Ugare R. et al. (2014). Glycemic index and significance of barnyard millet in type II diabetics. Journal of Food Science and Technology, via PubMed.
- Frontiers in Genetics (2020). Barnyard Millet for Food and Nutritional Security.
- Chaudhary et al. (2026). Effect of Germination on Barnyard Millet. Food Science and Nutrition, via PubMed Central.
- ScienceDirect (2025). Barnyard millet: a review of its nutritional characteristics.
- Coeliac UK. Gluten free options: what grains can you safely eat?
- Coeliac UK. How to read food labels.
- Diabetes UK. Glycaemic index and diabetes.
- Rani Brand. Samo seeds 400 g product label.
- Grocery Wala. Heera Samo Seeds 400g listing.
- Zaki Asian Foods. Heera Samo Seeds 400g listing.
- Recipe sources: Dassana's Veg Recipes, Cook with Kushi, Kuch Pak Raha Hai, J Cooking Odyssey, The Yummy Delights, From Bowl to Soul.