Know what’s on your plate
Millet
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 378 kcal —
- Protein 11 g 22%
- Carbohydrate 64 g 23%
- Fat 4.2 g 5%
- Saturated fat 0.7 g 4%
- Fibre 8.5 g 30%
- Sugars 0.6 g —
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.05 mg 0%
- Vitamin K 0.9 µg 1%
- Thiamin (B1) 0.42 mg 35%
- Riboflavin (B2) 0.29 mg 22%
- Niacin (B3) 4.7 mg 30%
- Pantothenic acid (B5) 0.85 mg 17%
- Vitamin B6 0.38 mg 23%
- Folate (B9) 85 µg 21%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 8 mg 1%
- Iron 3 mg 17%
- Magnesium 114 mg 27%
- Phosphorus 285 mg 23%
- Potassium 195 mg 4%
- Zinc 1.7 mg 15%
- Copper 0.75 mg 83%
- Manganese 1.6 mg 71%
- Selenium 2.7 µg 5%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 378 | 11 g | 64 g | 4.2 g |
| 1 × cup | 200 g | 756 | 22 g | 129 g | 8.4 g |
| 2 × cup | 400 g | 1512 | 44 g | 257 g | 17 g |
| ½ × cup | 100 g | 378 | 11 g | 64 g | 4.2 g |
| 3 × cup | 600 g | 2268 | 66 g | 386 g | 25 g |
| 4 × cup | 800 g | 3024 | 88 g | 515 g | 34 g |
Similar foods
- Millet flour382 kcal / 100 g
- Millet graindecorticated342 kcal / 100 g
- Wholegrain milletraw360 kcal / 100 g
- Whole-grain millet348 kcal / 100 g
- Millet flakes373 kcal / 100 g
- Sorghumdry329 kcal / 100 g
- Barleydry354 kcal / 100 g
- Millet grains or coarsely-ground grainswholegrain352 kcal / 100 g
- Puffed millet cereal354 kcal / 100 g
Questions about Millet
How do you cook millet so the grains stay fluffy?
Rinse the millet, then toast it in a dry pan for a few minutes for a nuttier flavour. Add two parts water to one part millet, cover and simmer gently for 15–20 minutes; take it off the heat and leave it covered for 5 minutes before fluffing with a fork.
Why does my millet taste bitter?
The outer coating can give millet a bitter or dusty taste. Rinse it well under cold water before cooking; for a deeper flavour, toast the rinsed grains in a dry pan until fragrant, taking care not to let them scorch.
Can you use millet to make porridge?
Yes. Simmer millet with about four parts milk or water to one part grain for 25–30 minutes, stirring often, until soft and creamy. For a smoother porridge, pulse the dry grains briefly in a blender before cooking.
How do you use millet flour in baking?
Millet flour has a mild, slightly sweet flavour and works well in pancakes, flatbreads and biscuits. In a cake or loaf recipe, replace about a quarter of the wheat flour with millet flour; using it for all the flour can make bakes crumbly because it has no gluten.
How should you store millet?
Keep dry millet in an airtight container in a cool, dark cupboard, away from moisture and strong-smelling foods. Once cooked, cool it promptly, refrigerate in a covered container and use within 3–4 days.
What dishes can you make with millet?
Use fluffy cooked millet in place of rice in a pilaf or grain salad, or simmer it with lentils and spices for a khichdi-style dish. It also makes a hearty base for roasted vegetables, herbs and a sharp dressing.
Is millet more fibrous than sorghum?
Millet has 8.5 g of fibre per 100 g, compared with 6.7 g in sorghum. Both grains work well in porridge, pilafs and salads; millet cooks into smaller, softer grains.
Is millet naturally gluten-free?
Yes, millet is naturally gluten-free. If you need to avoid gluten, choose grains or flour that have been kept separate from wheat, barley and rye during processing and preparation.
Source: USDA FoodData Central 169702 · per 100 g · carbohydrate per EU label, fibre excluded
