Know what’s on your plate
Millet
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 119 kcal —
- Protein 3.5 g 7%
- Carbohydrate 22 g 8%
- Fat 1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 1.3 g 5%
- Sugars 0.1 g —
- Sodium 2 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 0.02 mg 0%
- Vitamin K 0.3 µg 0%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 1.3 mg 8%
- Pantothenic acid (B5) 0.17 mg 3%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 19 µg 5%
- Vitamin B12 0 µg 0%
- Choline 11.2 mg 2%
Minerals
- Calcium 3 mg 0%
- Iron 0.63 mg 4%
- Magnesium 44 mg 10%
- Phosphorus 100 mg 8%
- Potassium 62 mg 1%
- Zinc 0.91 mg 8%
- Copper 0.16 mg 18%
- Manganese 0.27 mg 12%
- Selenium 0.9 µg 2%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 119 | 3.5 g | 22 g | 1 g |
| 1 × cup | 174 g | 207 | 6.1 g | 39 g | 1.7 g |
| 2 × cup | 348 g | 414 | 12 g | 78 g | 3.5 g |
| ½ × cup | 87 g | 104 | 3.1 g | 20 g | 0.9 g |
| 3 × cup | 522 g | 621 | 18 g | 117 g | 5.2 g |
| 4 × cup | 696 g | 828 | 24 g | 156 g | 7 g |
Similar foods
- Millet flour382 kcal / 100 g
- Millet grain341 kcal / 100 g
- Millet risottocooked146 kcal / 100 g
- Wholegrain milletraw360 kcal / 100 g
- Millet flakeswholegrain, boiled67 kcal / 100 g
- Speltcooked127 kcal / 100 g
- Amaranthcooked103 kcal / 100 g
- Millet coarse mealboiled45 kcal / 100 g
- Millet gruelmilk65 kcal / 100 g
- Whole-grain millet348 kcal / 100 g
Questions about Millet
How do you cook millet so the grains stay separate?
Rinse the millet, then toast it in a dry pan for a few minutes if you want a nuttier flavour. Add two parts water or stock to one part millet, bring to the boil, cover and simmer gently for 18–20 minutes; leave it covered for 5 minutes, then fluff with a fork.
Do you need to soak millet before cooking it?
No: rinsing it under cold water is usually enough. Soaking is optional, but it can shorten the cooking time and make the grains softer; drain it well before adding fresh cooking liquid.
How do you make millet porridge?
Simmer millet with about four parts milk or water to one part grain for 20–25 minutes, stirring often, until soft and creamy. Add more liquid if needed, then serve with fruit, nuts or a little honey.
How should you store cooked millet?
Cool it promptly, put it in a covered container and refrigerate within two hours. Use it within 3–4 days; reheat only the portion you need until steaming hot, adding a splash of water to loosen it.
What can you make with millet besides porridge?
Use cooked millet as a pilaf with vegetables and herbs, stir it into soups, or shape it into patties. In West African cooking, millet is also used for dishes such as tô, a firm porridge served with sauces.
Can you use millet instead of rice?
Yes. Cooked millet works well anywhere you would serve rice as a side or add it to a grain salad, though its small grains have a slightly nutty flavour and can turn soft if cooked with too much liquid.
Is millet gluten-free?
Millet is naturally gluten-free. If you need to avoid gluten, choose millet that has been handled and packed to prevent contact with gluten-containing grains.
How do you choose millet to cook at home?
For fluffy cooked grains, choose whole, hulled millet rather than millet flour or flakes. Check that the grains look dry and clean, with no damp clumps or musty smell.
Source: USDA FoodData Central 168871 · per 100 g · carbohydrate per EU label, fibre excluded
