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foxtail millet.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain

ALSO KNOWN AS

kangniItalian milletfoxtailthinaifoxtail milletGerman milletSetaria italicakoni

Recipes with foxtail millet + Add to pantry

SERVING

CALORIES

331

PROTEIN

12.3g

CARBS

60.9g

FAT

4.3g

FIBER

8.0g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories331kcal—

Protein12.3g25%

Carbohydrates60.9g22%

Fiber8.0g29%

Sugar0.50g1%

Total fat4.3g6%

Saturated fat0.70g3%

Trans fat0g—

Cholesterol0mg0%

Water11g—

MINERALS

Sodium5.0mg0%

Potassium250mg5%

Calcium31mg2%

Iron2.8mg16%

Magnesium81mg19%

Phosphorus290mg23%

Zinc2.4mg22%

Copper0.30mg33%

Manganese0.60mg26%

Selenium2.7µg5%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.10mg1%

Vitamin K0.90µg1%

Thiamin (B1)0.59mg49%

Riboflavin (B2)0.11mg8%

Niacin (B3)3.2mg20%

Pantothenic acid (B5)0.80mg16%

Vitamin B60.40mg24%

Folate (B9)15µg4%

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 cup200g

1 tablespoon12.5g

1 teaspoon4.2g

1 ml0.8g

1 liter833.3g

HEALTH BENEFITS

Why eat it.

✓Naturally gluten-free, making it an excellent grain for individuals with celiac disease or gluten sensitivity.
✓Rich in dietary fiber, which aids digestion, promotes satiety, and helps in the slow release of sugar into the bloodstream.
✓Good source of complex carbohydrates and essential minerals like iron, magnesium, and phosphorus, supporting energy production and bone health.
✓Contains antioxidants and has a low glycemic index, which may help in managing blood sugar levels and reducing oxidative stress.

COOKING TIPS

In the kitchen.

1Always rinse foxtail millet thoroughly under running water before cooking to remove any potential bitterness or dusty residue.
2Use a 1:2 ratio of millet to water or broth for a fluffy texture. Bring to a boil, then reduce heat, cover, and simmer for about 15-20 minutes or until the liquid is absorbed.
3To enhance its nutty flavor, dry roast the millet in a pan over medium heat for 3-4 minutes until fragrant before adding liquid.
4Cooked foxtail millet can be used as a substitute for rice in pilafs, as a base for salads, or to make a creamy breakfast porridge.

STORAGE

Keep it fresh.

Store in an airtight container in a cool, dark, and dry place like a pantry for up to 6 months.
For longer storage (up to a year), keep the airtight container in the refrigerator or freezer to protect its natural oils from going rancid.

FAQ

Frequently asked questions.

Is foxtail millet healthy?

Yes, foxtail millet is very healthy. It's naturally gluten-free, rich in dietary fiber, and a good source of complex carbohydrates and essential minerals like iron, magnesium, and phosphorus. Its low glycemic index also makes it beneficial for blood sugar management.

What are the nutritional benefits of foxtail millet?

Per 100g, foxtail millet provides approximately 331 calories, 12.3g protein, 60.9g carbohydrates, and 4.3g fat. It's particularly noted for its high fiber content, which aids digestion, and essential minerals that support energy production and bone health.

Is foxtail millet good for weight loss?

Foxtail millet can be beneficial for weight management due to its high fiber content, which promotes satiety and helps you feel full longer. Its complex carbohydrates and low glycemic index also contribute to sustained energy release, preventing sudden hunger pangs.

Is foxtail millet gluten-free?

Yes, foxtail millet is naturally gluten-free, making it an excellent and safe grain choice for individuals with celiac disease, gluten sensitivity, or those following a gluten-free diet.

Can diabetics eat foxtail millet?

Yes, foxtail millet is generally considered suitable for diabetics. It has a low glycemic index, meaning it causes a slower and more gradual rise in blood sugar levels compared to refined grains, thanks to its high fiber content.

Is foxtail millet keto-friendly or low-carb?

No, foxtail millet is not keto-friendly or considered low-carb. With approximately 60.9g of carbohydrates per 100g, it is a significant source of complex carbohydrates and would not fit into a typical ketogenic diet.

How do you cook foxtail millet?

To cook foxtail millet, rinse it thoroughly. Combine 1 part millet with 2 parts water or broth in a pot. Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes until the liquid is absorbed and the millet is fluffy. Let it rest for 5 minutes before serving.

What does foxtail millet taste like and how can I use it?

Foxtail millet has a mild, slightly nutty flavor and a fluffy texture similar to couscous or quinoa when cooked. It can be used as a substitute for rice, in porridges, salads, pilafs, or even ground into flour for baking gluten-free breads and rotis.

How should I store foxtail millet?

Store uncooked foxtail millet in an airtight container in a cool, dry, dark place, away from direct sunlight and moisture. Properly stored, it can last for up to 6-12 months. Cooked millet should be refrigerated and consumed within 3-4 days.

Does foxtail millet need to be soaked before cooking?

While not strictly necessary, soaking foxtail millet for 30 minutes to a few hours before cooking can improve its digestibility and reduce cooking time. Soaking also helps to break down phytic acid, enhancing nutrient absorption.

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