Millet, whole grain
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Millet is a tiny, gluten-free ancient grain with a mild, slightly nutty flavor and a texture that can range from fluffy like couscous to creamy like porridge. Nutritionally, it's a standout for its high carbohydrate content, providing sustained energy, and is a good source of plant-based protein and essential minerals like magnesium and phosphorus.
Calorie split: 11% protein · 79% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love its delicate, comforting flavor that readily absorbs other tastes, making it incredibly versatile from savory pilafs to sweet breakfast porridges. It's also cherished in many cultures as a resilient, affordable staple crop.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood sugar spikes if eaten alone, so it's best paired with protein, healthy fats, or non-starchy vegetables. Some varieties contain antinutrients like phytic acid, which can be reduced by soaking or sprouting the grains before cooking.
Key benefits
- Naturally gluten-free, suitable for celiac disease or gluten sensitivity.
- Rich in magnesium, which supports muscle and nerve function.
- High in phosphorus, essential for bone health and energy production.
- Contains antioxidants like quercetin and ferulic acid.
- A good source of dietary fiber for digestive health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Millet was one of the first domesticated crops, with evidence of cultivation in China over 10,000 years ago, and it was a key grain for ancient civilizations along the Yellow River.
Full nutrition (USDA data · scales with serving)
| Water | 10.2 g |
| Energy (Atwater General Factors) | 376 kcal |
| Energy (Atwater Specific Factors) | 381 kcal |
| Nitrogen | 1.7 g |
| Protein | 10.0 g |
| Total lipid (fat) | 4.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 74.4 g |
| Fiber, total dietary | 2.6 g |
| Total dietary fiber (AOAC 2011.25) | 3.3 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 2.7 g |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.00 g |
| Beta-glucan | 0.00 g |
| Starch | 67.1 g |
| Calcium, Ca | 9.1 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 106 mg |
| Phosphorus, P | 258 mg |
| Potassium, K | 214 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.49 mg |
| Manganese, Mn | 0.92 mg |
| Selenium, Se | 23.1 ug |
| Molybdenum, Mo | 29.5 ug |
| Thiamin | 0.41 mg |
| Riboflavin | 0.14 mg |
| Niacin | 4.9 mg |
| Vitamin B-6 | 0.19 mg |
| Biotin | 11.4 ug |
Fat & fatty acid profile (per 100g)
Estimated from Millet, cooked — USDA does not publish this profile for Millet.
| Fatty acids, total saturated | 0.17 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.13 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.18 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.18 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.51 g |
| PUFA 18:2 | 0.48 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Millet, cooked — USDA does not publish this profile for Millet.
| Tryptophan | 0.04 g |
| Threonine | 0.11 g |
| Isoleucine | 0.15 g |
| Leucine | 0.45 g |
| Lysine | 0.07 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.11 g |
| Valine | 0.18 g |
| Arginine | 0.12 g |
| Histidine | 0.07 g |
| Alanine | 0.31 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.76 g |
| Glycine | 0.09 g |
| Proline | 0.28 g |
| Serine | 0.20 g |
FAQ
Is millet gluten-free?
Yes, millet is a naturally gluten-free pseudocereal, making it a safe and nutritious grain alternative for people with celiac disease or gluten intolerance.
How do I cook millet to get a fluffy texture?
Toast the dry millet in a pot for a minute, then add liquid (water or broth) at a 1:2 ratio. Bring to a boil, reduce to a simmer, cover, and cook for about 15-20 minutes until the liquid is absorbed. Let it rest, then fluff with a fork.
What's the difference between millet and sorghum?
While both are ancient, gluten-free grains, millet seeds are typically smaller and rounder, with a milder flavor. Sorghum grains are larger, often have a more pronounced earthy taste, and are more commonly used for flour and animal feed.
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 3.76 kcal/g · 11% calories from protein · 2.6 g fiber · 0.0 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.