Grain
whole grain millet.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
378
PROTEIN
11g
CARBS
72.8g
FAT
4.2g
FIBER
8.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories378kcal—
Protein11g22%
Carbohydrates72.8g26%
Fiber8.5g30%
Sugar0g0%
Total fat4.2g5%
Saturated fat0.70g3%
Trans fat0g—
Cholesterol0mg0%
Water8.7g—
MINERALS
Sodium5.0mg0%
Potassium195mg4%
Calcium8.0mg1%
Iron3.0mg17%
Magnesium114mg27%
Phosphorus285mg23%
Zinc1.7mg15%
Copper0.75mg83%
Manganese1.6mg70%
Selenium2.7µg5%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.05mg0%
Vitamin K0.90µg1%
Thiamin (B1)0.42mg35%
Riboflavin (B2)0.29mg22%
Niacin (B3)4.7mg29%
Pantothenic acid (B5)0.85mg17%
Vitamin B60.38mg22%
Folate (B9)85µg21%
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.
- ✓Rich in dietary fiber, which aids digestion and helps regulate blood sugar levels.
- ✓A good source of essential minerals such as magnesium, phosphorus, and manganese, which support bone health and energy metabolism.
- ✓Naturally gluten-free, making it an excellent grain choice for individuals with celiac disease or gluten sensitivity.
- ✓Contains antioxidants, including phenolic compounds, which help protect the body against oxidative stress.
COOKING TIPS
In the kitchen.
- 1Always rinse millet under cold water before cooking to remove any saponin, which can impart a bitter taste.
- 2To enhance its nutty flavor, toast the dry grains in a skillet for 3-5 minutes until fragrant before adding liquid.
- 3Use a 1:2 ratio of millet to water or broth for a fluffy, rice-like texture. For a creamier, porridge-like consistency, increase the liquid to a 1:3 ratio.
- 4Cooked millet can be used as a substitute for rice, quinoa, or couscous in salads, pilafs, and grain bowls.
STORAGE
Keep it fresh.
- Store uncooked millet in an airtight container in a cool, dark, and dry place like a pantry for up to 6 months.
- For longer-term storage (up to a year), place the airtight container in the refrigerator or freezer to prevent its natural oils from becoming rancid.
FAQ
Frequently asked questions.
Is whole grain millet healthy?
Yes, whole grain millet is highly nutritious. It is rich in dietary fiber, antioxidants, and essential minerals like magnesium and phosphorus, which support heart health, digestion, and bone strength.
How much protein and fiber are in millet?
Per 100g, whole grain millet provides approximately 11g of protein and is a significant source of dietary fiber. This combination helps with muscle maintenance and promotes a feeling of fullness, aiding in weight management.
Is millet gluten-free?
Yes, millet is naturally gluten-free. This makes it a safe and excellent grain alternative for individuals with celiac disease or non-celiac gluten sensitivity.
Is millet keto-friendly?
No, millet is not considered keto-friendly. With approximately 72.8g of carbohydrates per 100g, it is a high-carb grain that is better suited for balanced or low-fat diets rather than strict ketogenic protocols.
How do you cook whole grain millet?
To cook millet, use a 2:1 ratio of water to grain. Bring the mixture to a boil, then simmer covered for 15-20 minutes until the water is absorbed; let it sit for 5 minutes before fluffing with a fork for a light, grain-like texture.
What does millet taste like?
Millet has a mild, slightly nutty flavor and a versatile texture. Depending on how much water you use, it can be prepared to be fluffy like couscous, creamy like mashed potatoes, or crunchy if toasted before boiling.
Can I use millet as a substitute for rice or quinoa?
Yes, millet is an excellent substitute for rice, quinoa, or couscous in most recipes. Its neutral flavor profile allows it to pair well with savory stir-fries, salads, and even sweet breakfast porridges.
How should I store whole grain millet?
Store dry millet in an airtight container in a cool, dark, and dry place for up to a year. Because it contains some natural fats (4.2g per 100g), you can also store it in the refrigerator or freezer to prevent it from becoming rancid over long periods.
Do I need to soak millet before cooking?
Soaking is not strictly necessary, but doing so for 2-6 hours can improve digestibility and reduce cooking time. Soaking also helps reduce phytic acid, which can improve the absorption of minerals like magnesium and phosphorus.
Is millet good for diabetics?
Millet is generally good for diabetics because its high fiber content gives it a lower glycemic index than refined grains like white rice. This helps regulate blood sugar levels and prevents sharp insulin spikes after meals.
