Cooked millet

Grain

Item Rating: 76/100

1 serving (100 grams) contains 119 calories, 3.5 grams of protein, 1.0 grams of fat, and 23.7 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		238
% Daily Value*
Total Fat		2 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6 mg	0%
Total Carbohydrates		47.4 g	17%
	Dietary Fiber	2.6 g	9%
	Sugars	0.4 g
protein		7 g	14%
Vitamin D		0 mcg	0%
Calcium		6 mg	0%
Iron		1.2 mg	6%
Potassium		88 mg	1%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 18 cal (7.6%)

Protein: 28 cal (11.9%)

Carbs: 189 cal (80.5%)

About Cooked millet

Cooked millet is a gluten-free ancient grain that has been a staple in African, Asian, and Indian cuisines for centuries. It is a small, round grain with a mild, slightly nutty flavor. Millet is highly nutritious, providing a good source of carbohydrates, dietary fiber, and protein. A 1-cup serving of cooked millet (approximately 174g) contains about 207 calories, 41.2g of carbohydrates, 2.3g of fiber, and 6.1g of protein. It is also rich in essential minerals like magnesium, phosphorus, and manganese, along with B vitamins such as niacin (B3) and thiamine (B1). Millet's versatility makes it suitable for both savory and sweet dishes, such as pilafs, porridges, and salads, and it is often used as a rice or quinoa substitute in various recipes.

Health Benefits

• Improves heart health due to magnesium, which supports normal blood pressure and cardiovascular function.
• Supports digestive health owing to its high fiber content, promoting regularity and gut health.
• Boosts energy levels with complex carbohydrates, providing sustained energy release throughout the day.
• Contributes to bone health because of its phosphorus content, which aids in bone formation and mineralization.
• Enhances antioxidant defense as it contains manganese, a key component in protecting cells from oxidative stress.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegan, vegetarian, low-fat, dairy-free

Not suitable for: Low-carb

Selection and Storage

Store cooked millet in an airtight container in the refrigerator and consume within 3-4 days. For uncooked millet, keep it in a cool, dry place in a sealed container to maintain freshness.

Common Questions About Cooked millet Nutrition

Is cooked millet high in protein?

Cooked millet contains about 6 grams of protein per cooked cup (174 grams), which is moderate compared to other grains. While it isn't as protein-dense as quinoa, it's still a good plant-based option for increasing protein intake in a balanced diet.

Can I eat cooked millet on a keto or low-carb diet?

Cooked millet is not suitable for a keto or low-carb diet because it is relatively high in carbohydrates. A single cooked cup contains about 41 grams of carbs, which can exceed the daily carb limit for ketogenic diets.

What are the health benefits and concerns of cooked millet?

Millet is a great source of fiber, magnesium, phosphorus, and manganese, supporting digestion, bone health, and heart health. However, like other grains, it contains antinutrients such as phytic acid, which can reduce mineral absorption. Soaking or fermenting millet can minimize this concern.

What is the recommended portion size for cooked millet?

A typical serving size of cooked millet is 1 cup (about 174 grams), which provides around 207 calories. This portion is ideal for pairing with proteins and vegetables as part of a balanced meal.

How does cooked millet compare to quinoa or rice?

Cooked millet and quinoa are nutritionally similar, though quinoa has slightly more protein (8 grams per cup vs. millet's 6 grams). Compared to white rice, millet is higher in fiber and certain minerals, making it a more nutrient-dense grain alternative.

Data Sources & Scientific References