Millet Salad

Millet Salad is a refreshing, grain-based dish featuring cooked millet tossed with a variety of fresh vegetables, herbs, and a light dressing. It's a versatile and healthy salad that can be served warm or cold, making it a popular choice for picnics, potlucks, and light meals. The dish is common in many cuisines across Africa, Asia, and increasingly in health-conscious cooking worldwide.

🍽️ Nutrition at a glance

This salad is a balanced, carbohydrate-rich dish with a good amount of dietary fiber and plant-based protein from the millet. It is typically low in fat and provides essential minerals like magnesium and phosphorus, with a rough calorie count of 250-350 kcal per serving depending on the dressing and added ingredients.

Nutrition breakdown

Calories	310 kcal
Protein	9 g
Carbs	55 g
Fat	6 g
Fiber	8 g
Sugar	4 g
Sodium	320 mg
Magnesium	100 mg
Phosphorus	180 mg
Iron	3.5 mg
Manganese	1.2 mg
Folate	60 mcg
Potassium	280 mg
Zinc	2 mg
Copper	0.3 mg

Per 1 cup (200 g) · estimated, varies by recipe

💡 What's interesting

Millet is an ancient, gluten-free grain that is a staple food for millions in arid regions due to its drought resistance. Nutritionally, it's unique for being a good source of both complex carbs and antioxidants, and it has a low glycemic index, making it a smart choice for sustained energy.