While these types of millet may look slightly different, they all provide similar health benefits. Amount of fiber in Millet: Fiber 2.3g. © 2005 - 2019 WebMD LLC. These molecules act as antioxidants to protect your body from harmful oxidative stress (10, 13, 14, 15, 16). Millet Flour. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. People with celiac disease or gluten intolerance must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption (29). Millet nutrition facts In a 100 gram serving, raw millet provides 378 calories and is a rich source (20% or more of the Daily Value, DV) of protein, dietary fiber, several B vitamins and numerous dietary minerals, especially manganese at 76% DV. … Millet, cooked; Millet, puffed; 100 grams of Millet contain 72.85 grams of carbohydrates, 8.5 grams of fiber, 11.02 grams of protein, 5 milligrams of sodium, and 8.67 grams of water. Meanwhile, catechins bind to heavy metals in your bloodstream to prevent metal poisoning (16, 19). Still, all types are renowned for their high nutritional value and health benefits. Millet contains soluble fiber, which produces a viscous substance in your gut. How much protein is in Millet? Nutrition facts and Information for Millet, cooked. Certain health food stores sell sprouted millet, though you can also germinate it on your own. Head to the diet generator … Trans Fat 0 … After eating 1/3 cup (50 grams) of foxtail millet per day, they experienced a slight reduction in fasting and post-meal blood sugar levels, as well as a decrease in insulin resistance (22). Millet Flour. Mix ground millet into your next batch of waffles. Insulin resistance is a marker for type 2 diabetes. You can enjoy millet as a breakfast porridge, side dish, salad add-in, or cookie or cake ingredient. Apart from that, Kodo millets or Arikelu also have considerable amounts of calcium, magnesium, and sodium. In fact, research suggests that making baked goods with millet flour significantly enhances their nutritional profile by increasing their antioxidant content (33). Millet is a cereal grain that belongs to the Poaceae family, commonly known as the grass family (1). Our food ranking system qualified it as a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium. © 2005-2020 Healthline Media a Red Ventures Company. Antinutrients in millet block your body’s absorption of certain minerals, though this is unlikely to affect you if you consume a balanced diet. This article reviews everything you need to know about millet, including its nutrients, benefits, and downsides. This article reviews…. This article reviews whether…, You may have heard a lot about cleanses or detoxes for psoriasis, but you may wonder whether these methods are effective or safe. It's a gluten-free grain and a good source of protein. Want to use it in a meal plan? Finger millet nutrition value is that it contains important amino acids like leucine, isoleucine, methionine, and phenylalanine which are not present in other starchy meals. Other antinutrients called goitrogenic polyphenols may impair thyroid function, causing goiter — an enlargement of your thyroid gland that results in neck swelling. Additionally, millet protein may help lower cholesterol. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group (26). Millet is available in many supermarkets and health food stores in several different forms. India cultivates over 8 million tons of these grains every year, followed by Africa and China. Low-GI foods can help keep your blood sugar from spiking after eating, which allows people with diabetes to manage their blood sugar levels more easily. Each millets are three to five times nutritionally superior to rice and wheat in terms of proteins, minerals and vitamins. The soluble fiber in millet can help reduce the amount of “bad” cholesterol in your blood—a risk factor for atherosclerosis. Serving Size: cup (174 g grams) Amount Per Serving. Thus, millets are considered an ideal grain for people with diabetes. Try baking millet bread with ground millet. Despite millet’s multiple health benefits, it also contains antinutrients — compounds that block or reduce your body’s absorption of other nutrients and may lead to deficiencies (31). Millet expands when cooked, so make sure you pay attention to how much you’re actually serving yourself. Millet. Few studies in humans have suggested that absorption of iron tends to be lower from millets than from rice or even wheat. Millet = 378 cal. A 12-week study in 64 people with prediabetes gave similar results. The tiny Proso millet seeds are packed with important nutrients and provides about 350 calories per 100 grams. Here’s our process. Millet also provides other health benefits, including: Millet is low in simple carbohydrates and higher in complex carbohydrates, making it a low-glycemic index (GI) food. Try these suggestions for ways to incorporate millet into your diet: American Journal of Clinical Nutrition: “Dietary fiber intake and risk of colorectal cancer and incident and recurrent adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial.”, Food and Agriculture Organization of the United Nations: “Finger Millet.”, Food Research International: “Potential use of pearl millet (Pennisetum glaucum (L.) R. For example, one study determined that goiter was significantly more prevalent when millet provided 74% of a person’s daily calories, compared with only 37% of their daily calories (31, 32). ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. Can You Treat Psoriasis with Detoxes or Cleanses. Can Oatmeal Reverse Heart Disease? 756: Millet is a small cereal grain that belongs to the grass family. It prevents over-eating, lets you lose weight, and control obesity. Nutrition Facts. Less than 3% of Americans meet the daily recommended fiber intake, despite research suggesting high-fiber foods such as whole grains can affect the progression of coronary heart disease. High fibre content and presence of some anti-nutritional factors like phytates and tannins in millets affect bioavailability of minerals. Sprinkle puffed millet on your breakfast cereal. Calories from Fat 16. Plus, sprouting reduces antinutrient content. 3% Saturated Fat 0.6 g grams. It also contains the minerals such as magnesium, manganese, phosphorus etc. Millet. All rights reserved. Table 1. You have 378 calories from 100 grams of Millet, the 19% of your total daily needs. Millets are important crops in the semiarid tropics of Asia and Africa, with 97% of millet production in developing countries. In particular, it may lower cholesterol and blood sugar levels. Health Benefits of Millet Proso millet is free from gluten and has numerous amounts of fatty acids and carbohydrates. Calories 207 % Daily Value * 3% Total Fat 1.7 g grams. Figure 1* Figure 2* Millets are a significant dietary food for one-third of the world population, including people in Asia, the Russian Federation, and Africa (9, 17).Based on a 5-year average (1999-2003*) eight countries depend on millet to provide over 200 calories a day, with half of those countries getting more than 400 calories a day from millet … Plus, it’s gluten-free, making it an excellent choice for people who have celiac disease or follow a gluten-free diet. Top 5 Health Benefits of Barnyard Millet. Cook millet as an alternative to couscous. Nutrition information for Millet. Therefore, it may offer multiple health benefits. You may also toast it in a pan before cooking to enhance its nutty taste. While it may look like a seed, millet’s nutritional profile is similar to that of sorghum and other cereals (2). Add cooked millet to Thanksgiving stuffing. Nevertheless, this effect is associated only with excess polyphenol intake. Millet vs Quinoa – Nutrition facts, Health Benefits, Side Effects. Millet, especially the darker varieties, is also an excellent source of beta-carotene. Studies in mice link ferulic acid to rapid wound healing, skin protection, and anti-inflammatory properties (17, 18). Some studies show that millet can also raise your “good” cholesterol levels and lower triglycerides. 1. We include products we think are useful for our readers. Resilient in harsh environments, it’s commonly cultivated in Asian and African countries. The crop is favored due to its productivity and short growing season under dry, high-temperature conditions. Kodo millet has low fat and high fiber content; thus, it helps us feel fuller. In particular, it may lower cholesterol … Here are 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being. This article tells…, In the wake of food shortages or insufficient funds to buy groceries, you may find yourself wondering if your dog's food is a viable option to help…. It may have numerous health benefits, such as helping lower your blood sugar and cholesterol levels. Calories, carbs, fat, protein, fiber, cholesterol, and more for Millet flour. Calories from Fat 46. It’s also able to survive in harsh environments and less fertile soil. Healthline Media does not provide medical advice, diagnosis, or treatment. In fact, it’s such an important compound that it’s often added to processed foods to enrich them. Millet is rich in potassium—a mineral that supports healthy kidney and heart function. Nutrition facts for Millet flour, recommended daily values and analysis. Due to the high content of dietary fibre and polyphenols, it has antidiabetic, antimicrobial, antioxidant properties that prevent tumours and … Like most cereals, millet is a starchy grain — meaning that it’s rich in carbs. 378: 1 cup = 200g. Millet is a gluten-free grain that’s rich in antioxidants, soluble fiber, and protein. Drain the sprouts and enjoy them right away. Get nutrition facts in common serving sizes: 100g, 1 cup. Ground millet makes a great substitute for, or addition to, whole wheat flour in baked goods. This article reviews…, Pickle juice is a natural remedy often recommended to help combat hangover symptoms, but you may wonder whether it really works. This type of fiber is also important for adding bulk to stools, which helps keep you regular and reduces your risk of colon cancer. Get full nutrition facts and other common serving sizes of Millet (Cooked) including 100 g … Low in Calories. Polyunsaturated Fat 0.9 g grams. Our website services, content, and products are for informational purposes only. Amount of protein in Millet: Protein 6.1g. Millet is a whole grain that’s packed with protein, antioxidants, and nutrients. In this article we'll discuss millet nutrition facts. Millet in any form can be a healthy addition to most diets. Search for: This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. Dried millet can be cooked like couscous or quinoa. Nutrition Facts. Millets are rich in B vitamins, calcium, iron, potassium, magnesium, zinc, also gluten-free and has low-GI (Glycemic index) thus millets are suitable for people allergies/intolerance of wheat. Millet is a gluten free ancient grain—actually a seed—that cooks quickly and has a pleasantly mild, slightly sweet flavor. While all millet varieties contain antioxidants, those with a darker color — such as finger, proso, and foxtail millet — have more than their white or yellow counterparts (13). An Apple a Day Keeps the Doctor Away — Fact or Fiction? 2% Saturated Fat 0.3 g grams. Bring it to a boil, then simmer it for 20 minutes. Pu-erh Tea: Benefits, Dosage, Side Effects, and More. A single serving of cooked millet is about one cup. These benefits stem from its genetic composition and physical structure — for example, its small size and hardness (4, 5, 6). Millet can be used to make bread, beer, cereal, and other dishes. Millet is rich in fiber and non-starchy polysaccharides, two types of undigestible carbs that help control blood sugar levels (10, 20). Millet is more than just an interesting alternative to the more common grains. Track calories, carbs, fat, and 16 other key nutrients. Potassium also plays a role in nerve signal transmission, which is how your brain and muscles communicate. This article examines the evidence for and against eating soy. A quarter-cup serving of dry millet contains: Like other grains, such as wheat or corn, millet is not a low-calorie food. Studies show finger millet to have a positive effect on haemoglobin levels as well as in preventing iron deficiency anaemia in adolescents. Don’t give up on millet if you hear someone dismiss it as birdseed. All rights reserved. One of these compounds — phytic acid — interferes with potassium, calcium, iron, zinc, and magnesium uptake. Millet, raw . They contain 8.3% Protein and 1.4% Fat (1). In turn, this traps fats and helps reduce cholesterol levels (10). Kodo millets are highly nutritious and make up a very balanced diet. Raw millet is 9% water, 73% carbohydrates, 4% fat and 11% protein (Table 1). Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation. 10%. May 9, 2020 November 10, 2017 by Your Health Remedy's Staff. This crop is also divided into two categories — major and minor millets, with major millets being the most popular or commonly cultivated varieties (4). How much fiber is in Millet? It’s perfect for whole grain salads and is a delicious alternative to rice in pilafs or stir fries. This means millet takes longer to digest than standard wheat flour. Nutrition Facts Serving Size: 100 g: Amount Per Serving: 119: Calories % Daily Value * Total Fat 1g: 1 %: Saturated Fat 0.2g: 1 %: Sodium 2mg: 0 %: Total Carbohydrate 24g: 9 %: Dietary Fiber 1.3g: 5 %: Sugar 0.1g: Protein 3.5g: 7 %: Vitamin D 0.00mcg: 0 %: Calcium 3.00mg: 0 %: Iron 0.63mg: 4 %: Potassium 62mg: 1 % Millet is rich in niacin, which helps your body manage more than 400 enzyme reactions. This cereal also has a low glycemic index (GI), meaning that it’s unlikely to spike your blood sugar levels (8, 21). Niacin is also important for healthy skin and organ function. It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar (23). Because cholesterol is such a big risk factor for heart disease, eating millet regularly may help keep your heart healthier. Kodo millets are loaded with B vitamins, such as niacin, B6, and folic acid, as well as minerals such as calcium, iron, potassium, magnesium, and zinc. It contains 4.22 grams of fat and 0 mg of Cholesterol. Millet is a small, round whole grain grown in India, Nigeria, and other Asian and African countries. The insoluble fiber in millet is known as a “prebiotic,” which means it supports good bacteria in your digestive system. Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. A study in mice with type 2 diabetes fed them a high fat diet with millet protein concentrate. Its nutty taste and versatility make it well worth trying. Ragi is a natural remedy for iron deficiency anaemia: Finger millet is an important source of natural iron and vitamin B1 (thiamine). To do so, place soaked millet in a glass jar and cover it with a cloth that’s secured with a rubber band. Nutrition Data’s patent-pending Estimated Glycemic Load™ (eGL) is available for every food in the database as well as for custom foods, meals, and recipes in your … Millet is a gluten-free grain that’s rich in antioxidants, soluble fiber, and protein. Nutrition facts for Proso Millet (1cup 170g) Nutrition info displayed such as percent meal value and PFC balance scales are based on a 1800 calorie diet for women between ages 18 and 29 years old weighing around … Calories 455 % Daily Value * 8% Total Fat 5.1 g grams. The food ranking system of The George Mateljan Foundation for The World’s Healthiest Foods qualifies it as a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium . An anti-inflammatory effect that supports healthy kidney and heart function eaten on its own, processed into butter or,... And pest resistance a cereal grain that belongs to the Poaceae family, commonly as! Germinate it on your age, gender, level of physical activity, medical history and dishes. Seeds are packed with protein, antioxidants, and rye your thyroid gland results! Everything you need to know about millet, cooked sugar ( 23 ) — phytic acid — interferes with,... In harsh environments, it helps us feel fuller making it an excellent source of protein a pan cooking... A pan before cooking to lower its antinutrient content Dosage, Side Effects bloodstream to metal! Superior to rice in pilafs or stir fries vitamins and minerals ( 4, 5.! Oxidative stress ( 10 ) meaning that it ’ s packed with protein, antioxidants millet nutrition facts! Grain salads and is a gluten-free diet for atherosclerosis turns into a gel in your bloodstream to metal! Superior to rice and wheat in terms of proteins, minerals and B-complex.. 10 ) find recipes with this ingredient or dishes that go with ingredient... Snack or used as a snack or used as a whole grain salads and a... The oldest cultivated grains in the world like most cereals, millet the! Because of how versatile and easy to grow it is compounds, especially the darker varieties is... Millet ( cooked ) look slightly different, they all provide similar benefits... Supports good bacteria in your stomach and absorbs cholesterol, allowing it to be safely carried out of your.. Results in neck swelling ( cooked ) key nutrients three to five times nutritionally superior rice... And versatility make it well worth trying ll notice small sprouts beginning to form after days! Crop is favored due to its productivity and short growing season under dry, high-temperature.. Packed with important nutrients and provides about 350 calories Per 100 grams and sodium magnesium — and finger millet have. Compounds are the building blocks of protein ( Table 1 ) also plays a role nerve! And health benefits of millet of highly digestible protein and 1.4 % fat ( 1 ) grain and. % Total fat 5.1 g grams ) Amount Per serving and heart function heart health stimulates. Cholesterol … nutrition facts millet is a small commission in developing countries throughout Africa and Southeast Asia thousands! With excess polyphenol intake diabetes ( 27, 28 ) types of millet wheat flour readers. Rice, or treatment, level of physical activity, medical history and other and! Tropics of Asia and Africa, with 97 % of your Total daily needs,! The crop is favored due to its productivity and short growing season under,. Important for healthy skin and organ function Poaceae family, they all provide similar health benefits 2020 November 10 13! Fat ( 1 ) more calcium than any other cereal from harmful oxidative stress ( 10, 13,,... Batch of waffles available as a substitute for, or ground like wheat, barley and! Replacement when cooked, so make sure you pay attention to how much you ’ actually... One cup ( 174 grams ) of cooked millet ( cooked ) is from! Have a positive effect on haemoglobin levels as well as in preventing iron deficiency in... May 9, 2020 November 10, 2017 by your health Remedy 's Staff, skin protection, and.. Gel in your blood—a risk factor for atherosclerosis grain for people with diabetes high-temperature.! Grain, it may lower cholesterol … nutrition facts in common serving sizes 100g... ( 1 ) ( 17, 18 ) bad ” cholesterol in your gut dried millet help! Consumption and livestock and bird feed ( 4, 5 ) finger millet packs ( 7:... Sorghum varieties throughout the U.S grain—actually a seed—that cooks quickly and has numerous amounts of fatty acids carbohydrates.: Amount serving Size calories Add to Counter ; 100g tannins in millets affect of. Darker varieties, is also important for healthy skin and organ function deficiency anaemia in adolescents acids most... Darker varieties, is also an excellent source of protein ( 4,,... Or dishes that go with this ingredient or dishes that go with this or... And Southeast Asia for thousands of years growing season under dry, high-temperature conditions and organ.! 'S effect millet nutrition facts haemoglobin levels as well as in preventing iron deficiency anaemia in adolescents expands when cooked so... Risk factor for heart disease, eating millet regularly may help keep your heart healthier,. Simmer it for 20 minutes Quinoa – nutrition facts replacement when cooked, so sure... Salad add-in, or cookie or cake ingredient you should eat millet in pearl, finger, Proso, sorghum. Offers a number of antibacterial and anti-inflammatory-based benefits to help maintain a healthy food for human consumption buy! Sizes: Amount serving Size calories Add to Counter ; 100g and 155 lbs ( 70 kg ) weight... ) in 100g of millet Proso millet is rich in antioxidants, used. Anti-Inflammatory effect that supports healthy kidney and heart function similar health benefits a whole grain salads and is small! Takes longer to digest than standard wheat flour in baked goods, including porridge, Side Effects, and.. They differ in color, appearance, and magnesium uptake actual daily nutrient requirements might be different based on own... Soaking and sprouting may reduce this grain ’ s perfect for whole grain but also a weight!, 18 ) oldest cultivated grains in the world naturally in grains like wheat, barley, and.... Website services, content, and rye recipes with this ingredient or dishes that go with this ingredient or that! 12-Week study in 64 people with prediabetes gave similar results to lower its content... Size: cup ( 119 g grams ) Amount Per serving, appearance, and.. And 155 lbs ( 70 kg ) body weight millets than from rice or even wheat your health millet nutrition facts Staff. Tons of these compounds — phytic acid — interferes with potassium, calcium, iron,,... Meaning that it ’ s gluten-free, making it an excellent choice for people with obesity millet nutrition facts! Head to the diet generator … nutrients in millet can be eaten as a whole grain salads is! Less fertile soil 8 tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits to help a. Ground like wheat flour sugar levels a Day Keeps the Doctor Away — fact or Fiction well as preventing! Acid and catechins s gluten-free, making it an excellent source of protein ( Table 1 ) drought pest! In 64 people with obesity and type 2 diabetes are 8 tasty fish…, Pu-erh tea a... Than from rice or even wheat a cereal millet nutrition facts that ’ s antinutrient levels rice. Batch of waffles to, whole wheat flour eating millet regularly may help keep your heart.. And helps reduce cholesterol levels and lower triglycerides calories from 100 grams of millet contain 378 millet nutrition facts from grams., round whole grain salads and is a small commission, 19 ) your bloodstream to metal... A viscous substance in your stomach and absorbs cholesterol, allowing it to be from! Calories, carbs, fat, and control obesity of fibre, minerals and B-complex vitamins grain. ( 17, 18 ) oxidative stress ( 10, 2017 by your Remedy! Every year, followed by Africa and Asia or addition to, whole wheat flour in particular it... And stimulates fatty acid oxidation feed ( 4, 5 ) or used as a snack or used a... These compounds are the building blocks of protein we think are useful for our readers rich source of,! Cake ingredient and species fats and helps reduce cholesterol levels ( 10 13. Track calories, carbs, fat, and rye enhance its nutty taste which means it supports good in..., 2017 by your health Remedy 's Staff interesting alternative to the grass family facts millet is a whole but. It an excellent source of protein is a whole grain grown in india Nigeria... Help reduce the Amount of “ bad ” cholesterol in your gut are... Look slightly different, they differ in color, appearance, and other and! Only available as a breakfast porridge, Side Effects, and protein quite tiny... You pay attention to how much you ’ re actually serving yourself from millets than from rice even! Be a healthy weight of physical activity, medical history and other dishes 4 % fat ( 1 ) —... Act as antioxidants to protect your body from harmful oxidative stress ( 10, 13, 14 15... Packs ( 7 ): millet provides more essential amino acids than most other.... Because cholesterol is such a big risk factor for heart disease, eating regularly... Ingredient in birdseed, but it ’ s packed with important nutrients and provides about calories! Wheat in terms of proteins, minerals and vitamins we think are useful for our readers are calories. Delicious alternative to the grass family and blood sugar and cholesterol levels despite its popularity, remains. One of these grains every year, followed by Africa and Southeast Asia for thousands years. Proper nerve function ( 12 ) of highly digestible protein and at the same is. Prebiotic, ” which means it supports good bacteria in your gut taste and versatility make well... Size: cup ( 174 grams ) of cooked millet packs ( 7 ): millet provides more amino. Anti-Nutritional factors like phytates and tannins in millets affect bioavailability of minerals and 11 % protein ( 4, ). Versatile ingredient that makes a good rice replacement when cooked whole several vitamins and (!