Millet flour
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Millet flour is a fine, pale-yellow powder milled from hulled millet, with a mildly sweet, nutty flavor and a soft, slightly gritty texture that bakes into tender, crumbly goods. Nutritionally, it's a carbohydrate-dense energy source (75g per 100g) with a notable 10.75g of protein and a good dose of dietary fiber (3.5g), making it more substantial than many refined flours.
Calorie split: 11% protein · 79% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love millet flour for its delicate, corn-like sweetness and its ability to add a pleasant, cakey texture to breads, pancakes, and porridges. It's a cherished staple in many traditional cuisines, valued for its nourishing qualities and earthy, comforting flavor.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood sugar spikes if consumed in large, unbalanced portions. To mitigate this, pair millet flour dishes with protein (like eggs or legumes) or healthy fats (like nuts or avocado) to slow digestion and stabilize energy. It is also a common allergen for some.
Key benefits
- Naturally gluten-free, ideal for celiac or gluten-sensitive diets.
- Good source of plant-based protein (10.75g/100g) for muscle maintenance.
- Provides dietary fiber (3.5g/100g) to support digestive health.
- Contains B vitamins and minerals like magnesium and phosphorus.
- Versatile base for both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Millet was one of the first domesticated crops in ancient China, with evidence of its cultivation dating back over 10,000 years, making it a true prehistoric superfood.
Full nutrition (USDA data · scales with serving)
| Water | 8.7 g |
| Energy | 382 kcal |
| Energy | 1597 kj |
| Protein | 10.8 g |
| Total lipid (fat) | 4.3 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 75.1 g |
| Fiber, total dietary | 3.5 g |
| Total Sugars | 1.7 g |
| Sucrose | 0.30 g |
| Glucose | 1.3 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.11 g |
| Galactose | 0.00 g |
| Starch | 69.9 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 3.9 mg |
| Magnesium, Mg | 119 mg |
| Phosphorus, P | 285 mg |
| Potassium, K | 224 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 2.6 mg |
| Copper, Cu | 0.54 mg |
| Manganese, Mn | 1.0 mg |
| Selenium, Se | 32.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.41 mg |
| Riboflavin | 0.07 mg |
| Niacin | 6.0 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.37 mg |
| Folate, total | 42.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 42.0 ug |
| Folate, DFE | 42.0 ug |
| Vitamin E (alpha-tocopherol) | 0.11 mg |
| Tocopherol, beta | 0.06 mg |
| Tocopherol, gamma | 2.1 mg |
| Tocopherol, delta | 0.53 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.01 mg |
| Tocotrienol, delta | 0.01 mg |
| Vitamin K (phylloquinone) | 0.80 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.20 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.54 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.39 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.07 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.92 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 16:1 c | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.90 g |
| MUFA 18:1 c | 0.90 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 2.6 g |
| PUFA 18:2 | 2.6 g |
| PUFA 18:2 n-6 c,c | 2.5 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
Amino acid profile (per 100g)
| Tryptophan | 0.17 g |
| Threonine | 0.35 g |
| Isoleucine | 0.47 g |
| Leucine | 1.5 g |
| Lysine | 0.14 g |
| Methionine | 0.32 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.68 g |
| Tyrosine | 0.33 g |
| Valine | 0.58 g |
| Arginine | 0.37 g |
| Histidine | 0.26 g |
| Alanine | 1.3 g |
| Aspartic acid | 0.71 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.27 g |
| Proline | 0.91 g |
| Serine | 0.78 g |
FAQ
Is millet flour the same as cornmeal?
No. While both are gluten-free and yellow, millet flour is milled from hulled millet seeds and has a milder, sweeter flavor. Cornmeal is coarser and has a distinct, more robust corn taste.
Can I substitute it 1:1 for wheat flour?
Not directly. Because it lacks gluten, it's often blended with other flours (like rice or tapioca) or used with binders like xanthan gum or eggs for structure in baking. It works well in recipes specifically developed for gluten-free flours.
How should I store millet flour?
Store it in an airtight container in a cool, dark place like a pantry for a few months. For longer shelf life, keep it in the refrigerator or freezer to prevent the natural oils from going rancid.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.82 kcal/g · 11% calories from protein · 3.5 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.