Grain
cooked millet.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
119
PROTEIN
3.5g
CARBS
23.7g
FAT
1.0g
FIBER
1.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories119kcal—
Protein3.5g7%
Carbohydrates23.7g9%
Fiber1.3g5%
Sugar0.13g0%
Total fat1.0g1%
Saturated fat0.17g1%
Cholesterol0mg0%
Water71.4g—
MINERALS
Sodium2.0mg0%
Potassium62mg1%
Calcium3.0mg0%
Iron0.63mg4%
Magnesium44mg10%
Phosphorus100mg8%
Zinc0.91mg8%
Copper0.16mg18%
Manganese0.27mg12%
Selenium0.90µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.02mg0%
Vitamin K0.30µg0%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.08mg6%
Niacin (B3)1.3mg8%
Pantothenic acid (B5)0.17mg3%
Vitamin B60.11mg6%
Folate (B9)19µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup174g
1 tablespoon10.9g
1 teaspoon3.6g
1 ml0.7g
1 liter725g
HEALTH BENEFITS
Why eat it.
- ✓Naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten sensitivity.
- ✓Rich in dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
- ✓Good source of magnesium, a mineral crucial for heart health, nerve function, and blood pressure regulation.
- ✓Contains antioxidants, such as phenolic compounds and catechins, which help combat oxidative stress in the body.
COOKING TIPS
In the kitchen.
- 1For a fluffier texture, use a 1:2 ratio of millet to water or broth. For a creamier, porridge-like consistency, use a 1:3 ratio.
- 2Toast the dry millet grains in a pan for a few minutes before adding liquid to enhance their nutty flavor.
- 3After cooking, let the millet sit, covered and off the heat, for 10 minutes before fluffing with a fork to ensure separate, light grains.
- 4Cooked millet can be used as a substitute for rice, quinoa, or couscous in salads, grain bowls, pilafs, or as a breakfast porridge.
STORAGE
Keep it fresh.
- Store cooked millet in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze cooked millet in a single layer on a baking sheet before transferring to a freezer-safe bag. It can be stored for up to 3 months.
FAQ
Frequently asked questions.
Is cooked millet healthy?
Yes, cooked millet is a highly nutritious whole grain. It is rich in dietary fiber, magnesium, and antioxidants like phenolic compounds, which support heart health, improve digestion, and help combat oxidative stress.
How much protein and calories are in cooked millet?
A 100g serving of cooked millet contains approximately 119 calories and 3.51g of protein. It also provides about 23.67g of carbohydrates and is very low in fat, containing only 1g per serving.
Is cooked millet gluten-free?
Yes, millet is naturally gluten-free. This makes it an excellent and safe alternative to wheat, barley, or rye for individuals with celiac disease or gluten sensitivities.
Is cooked millet good for weight loss?
Cooked millet can be a great addition to a weight loss diet because it is high in dietary fiber. Fiber promotes satiety, helping you feel full for longer periods and reducing the likelihood of overeating.
Is cooked millet keto-friendly?
No, cooked millet is not considered keto-friendly. With nearly 24g of carbohydrates per 100g, it is a high-carb food that would likely exceed the daily carb limits required to maintain ketosis.
What does cooked millet taste like?
Cooked millet has a mild, slightly nutty flavor. Its texture is versatile; it can be light and fluffy like couscous if cooked with less water, or creamy like porridge if cooked with more liquid.
Can I substitute rice with cooked millet?
Yes, cooked millet is an excellent 1:1 substitute for rice in most recipes, including stir-fries, pilafs, and side dishes. It offers a similar mouthfeel but provides a more diverse nutritional profile and higher fiber content.
How long does cooked millet last in the refrigerator?
Cooked millet will stay fresh for 3 to 5 days when stored in an airtight container in the refrigerator. Make sure to let it cool to room temperature before sealing it to prevent it from becoming mushy.
Can you freeze cooked millet?
Yes, cooked millet freezes well for up to 3 months. Store it in freezer-safe bags or containers; when ready to use, reheat it with a tablespoon of water or broth to restore its moisture and texture.
Does cooked millet help regulate blood sugar?
Yes, the high fiber content in cooked millet helps slow down the digestion of carbohydrates. This leads to a more gradual release of sugar into the bloodstream, which helps prevent spikes in blood glucose levels.
