Millet, cooked
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.2 MG | 3% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 19 UG | 5% | |
| Choline, total | 11.2 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.3 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 3 MG | 0% | |
| Iron, Fe | 0.6 MG | 4% | |
| Magnesium, Mg | 44 MG | 10% | |
| Phosphorus, P | 100 MG | 8% | |
| Potassium, K | 62 MG | 1% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.2 MG | 18% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Low in calories with 119 kcal per 100g.
- Very low in fat (1g per 100g).
About Millet, cooked
Millet is a small, round grain that has been a staple in many cultures for thousands of years. When cooked, it has a light, fluffy texture similar to couscous, with a mildly nutty flavor that makes it versatile in both savory and sweet dishes. It's naturally gluten-free, which makes it an excellent choice for those with celiac disease or gluten sensitivities. Millet is also a good source of magnesium, phosphorus, and antioxidants, which support heart health, bone strength, and cellular protection. Its relatively high carbohydrate content provides steady energy, while the small amount of protein and fiber contribute to satiety and digestive health.
In the kitchen, millet can be used in many of the same ways as rice or quinoa. It works well as a base for grain bowls, mixed into salads, or served as a side dish alongside vegetables and proteins. Millet can also be cooked into a creamy porridge for breakfast, especially when combined with milk, cinnamon, and fruit. For a creative twist, it can be added to soups for extra body or even used in baking to make gluten-free breads and muffins. Because it absorbs flavors well, millet pairs beautifully with herbs, spices, and broths, making it a flexible and nutritious addition to a balanced diet.
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