Millet
A gluten-free grain rich in magnesium and phosphorus that cooks fluffy or creamy at will.
Nutrition per 100 g
Standardised to 100 g of millet, cooked for fair comparison. Typical serving: 1 cup cooked (174 g) — 207 kcal per 174 g serving.
| Nutrient | Per 100 g | Per serving (174 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 119 kcal | 207 kcal | 100 kcal |
| Protein | 3.5 g | 6.1 g | 2.9 g |
| Carbohydrate | 23.7 g | 41.2 g | 19.9 g |
| Fat | 1 g | 1.7 g | 0.8 g |
| Fibre | 1.3 g | 2.3 g | 1.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of millet, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (174 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0.035 mg | <1% |
| Vitamin K | 0.3 µg | 0.52 µg | <1% |
| Thiamin | 0.11 mg | 0.19 mg | 9% |
| Riboflavin | 0.082 mg | 0.14 mg | 6% |
| Niacin | 1.3 mg | 2.3 mg | 8% |
| Vitamin B6 | 0.11 mg | 0.19 mg | 6% |
| Folate | 19 µg | 33.1 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.17 mg | 0.3 mg | 3% |
| Choline | 11.2 mg | 19.5 mg | 2% |
| Minerals | |||
| Calcium | 3 mg | 5.2 mg | <1% |
| Iron | 0.63 mg | 1.1 mg | 4% |
| Magnesium | 44 mg | 76.6 mg | 10% |
| Phosphorus | 100 mg | 174 mg | 8% |
| Potassium | 62 mg | 108 mg | 1% |
| Sodium | 2 mg | 3.5 mg | <1% |
| Zinc | 0.91 mg | 1.6 mg | 8% |
| Selenium | 0.9 µg | 1.6 µg | 2% |
| Copper | 0.16 mg | 0.28 mg | 18% |
| Manganese | 0.27 mg | 0.47 mg | 12% |
Source: USDA FoodData Central — Millet, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat millet?
- Naturally gluten-free with a mild flavour that suits both sweet and savoury.
- Drought-tolerant and inexpensive.
- Can be cooked into a porridge as easily as a pilaf.
How to include it
- Toast in a dry pan before adding liquid for a nuttier result.
- Cook with extra water and milk for a breakfast porridge.
- Serve as a base under curries and stews.
Things to consider
- Lower in fibre than most whole grains.
- Goes gluey if overcooked or over-stirred — unless that is what you want.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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