Millet


 Category: Cereal Grains & Pasta  Method: Cooked

 Nutrition Highlights 


 Serving Size

 Calories

207


 Nutrient
% Daily Value*

  Total Fat 1.7 g
2 %

     Saturated Fat 0.3 g
1 %

     MUFA 0.3 g

     PUFA 0.9 g

  Sodium 3.5 mg
0 %

  Protein 6.1 g
12 %

  Total Carbohydrate 41 g
15 %

     Total Sugars 0.2 g

     Dietary Fiber 2.3 g
8 %

  Water 124 g

  Minerals --
     Iron 1.1 mg
6 %

     Magnesium 77 mg   High
18 %

     Phosphorus 174 mg
14 %

     Copper 0.3 mg   High
31 %

     Manganese 0.5 mg
21 %

     Calcium 5.2 mg
0 %

     Potassium 108 mg
2 %

     Zinc 1.6 mg
14 %

     Selenium 1.6 mcg
3 %

  Vitamins --
     Vitamin K 0.5 mcg
0 %

     Vitamin E 0.03 mg
0 %

     Thiamin / B1 0.2 mg
15 %

     Riboflavin / B2 0.1 mg
11 %

     Folate / B9 33 mcg
8 %

     Niacin / B3 2.3 mg
14 %

     Pantothenic acid / B5 0.3 mg
6 %

     Vitamin B6 0.2 mg
11 %


*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Carbohydrate 165 (79.6%)
 Protein 24 (11.8%)
 Fat 16 (7.6%)
Total 207 (100%)

 Serving: 1 cup [174g]


 Composition 
  Nutrient Weight g (%)
 Water 124 (71.4%)
 Carbohydrate 41 (23.7%)
 Protein 6.1 (3.5%)
 Fat 1.7 (1.0%)
 Ash 0.7 (0.4%)
Total 174 (100%)

 Serving: 1 cup [174g]


 Benefits 
  • High in fiber, which aids digestion and makes you feel full for longer

  • Rich in manganese, which supports metabolism and bone health

  • Contains magnesium that helps regulate blood pressure and muscle/nerve function

  • Good source of phosphorus for building bones and teeth

  • Provides protein and B vitamins to support energy levels

 Risks 
  • Millet is high in carbs and calories so can contribute to weight gain if consumed in large amounts

  • It has a moderate glycemic index so can cause blood sugar spikes if eaten by those managing diabetes

  • The phytate content can reduce absorption of minerals like iron and zinc

  • Millet is gluten-free but some varieties are contaminated during processing so not suitable for those with celiac disease

  • Cooking millet in excess water can leach out nutrients and B vitamins into the cooking water


 Additional Information 

Millet, cooked, is a highly nutritious grain that offers numerous health benefits. This gluten-free grain is primarily known for its high fiber content, which aids in digestion and promotes overall gut health. Additionally, millet is rich in essential minerals, vitamins, and antioxidants.

One of the key nutritional benefits of cooked millet is its high fiber content. Fiber plays a crucial role in maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. It also helps regulate blood sugar levels, lower cholesterol levels, and reduce the risk of developing chronic conditions such as heart disease, type 2 diabetes, and certain types of cancer.

Millet is also a good source of essential minerals, including magnesium, phosphorus, and manganese. Magnesium is vital for maintaining healthy bones and teeth, regulating blood pressure, and supporting muscle and nerve function. Phosphorus is important for energy production, cell repair, and bone health. Manganese acts as an antioxidant, protecting the body against free radicals and contributing to the formation of connective tissues, bones, and blood clotting factors.

Furthermore, cooked millet contains B-vitamins, including niacin (vitamin B3), thiamin (vitamin B1), and pyridoxine (vitamin B6). These vitamins are essential for converting food into energy, supporting brain function, and maintaining a healthy nervous system. They also play a role in the production of red blood cells and help reduce the risk of birth defects in pregnant women.

While millet offers numerous nutritional benefits, there are a few potential risks associated with its consumption. Millet contains goitrogens, substances that can interfere with thyroid function when consumed in large amounts. However, these compounds are not a concern for most individuals unless they have an existing thyroid condition or consume excessive amounts of millet regularly.

Another consideration is the presence of phytic acid in millet. Phytic acid can bind to certain minerals, such as iron and zinc, reducing their bioavailability. However, soaking or fermenting millet before cooking can help reduce the phytic acid content and enhance mineral absorption.

Lastly, although millet is gluten-free, it is important to ensure that it is not cross-contaminated with gluten-containing grains during processing or preparation. Individuals with celiac disease or gluten sensitivity should opt for certified gluten-free millet to avoid adverse reactions.

In conclusion, cooked millet is a highly nutritious grain with several health benefits. Its high fiber content supports digestion and overall gut health, while its mineral and vitamin content contribute to various bodily functions. However, individuals with thyroid conditions or those consuming excessive amounts of millet should exercise caution. Additionally, proper preparation techniques can help mitigate the potential negative effects of goitrogens and phytic acid. Overall, incorporating cooked millet into a balanced diet can be a valuable addition to promote overall health and well-being.