Millet, raw
* 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 | 0.4 MG | 35% | |
| Riboflavin | 0.3 MG | 22% | |
| Niacin | 4.7 MG | 30% | |
| Pantothenic acid | 0.8 MG | 17% | |
| Vitamin B-6 | 0.4 MG | 23% | |
| Folate, total | 85 UG | 21% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.1 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.9 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 8 MG | 1% | |
| Iron, Fe | 3.0 MG | 17% | |
| Magnesium, Mg | 114 MG | 27% | |
| Phosphorus, P | 285 MG | 23% | |
| Potassium, K | 195 MG | 4% | |
| Sodium, Na | 5 MG | 0% | |
| Zinc, Zn | 1.7 MG | 15% | |
| Copper, Cu | 0.8 MG | 83% | |
| Manganese, Mn | 1.6 MG | 71% | |
| Selenium, Se | 2.7 UG | 5% |
Nutrition Highlights
- Good source of protein with 11.0g per 100g.
- High in dietary fiber (8.5g per 100g), supporting digestive health.
- Good source of Magnesium, Mg (27% DV).
- Good source of Phosphorus, P (23% DV).
- Rich source of Copper, Cu (83% of Daily Value per 100g).
- Rich source of Manganese, Mn (71% of Daily Value per 100g).
About Millet, raw
This small, round grain has been a staple in many cultures for thousands of years, prized for its versatility and resilience. It's naturally gluten-free and offers a solid nutritional profile, including about 11 grams of protein per 100 grams, which makes it a valuable option for plant-based diets. It's also rich in complex carbohydrates, dietary fiber, and essential minerals such as magnesium, phosphorus, and manganese. The high fiber content supports digestive health and can help regulate blood sugar levels, while magnesium plays a role in muscle and nerve function.
In the kitchen, it can be cooked like rice or quinoa and used as a base for grain bowls, salads, or side dishes. It can also be ground into flour for baking or used to make porridge and traditional flatbreads. Its mild, slightly nutty flavor pairs well with both savory and sweet ingredients, making it a flexible choice for a variety of meals. Whether used whole, flaked, or milled, it's a nutrient-dense ingredient that can easily fit into a balanced, health-conscious diet.
Compare Millet, raw
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