Millet groats

Grain

Item Rating: 82/100

1 serving (100 grams) contains 378 calories, 11.0 grams of protein, 4.2 grams of fat, and 72.8 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		756
% Daily Value*
Total Fat		8.4 g	10%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		145.6 g	52%
	Dietary Fiber	17 g	60%
	Sugars	0.4 g
protein		22 g	44%
Vitamin D		0 mcg	0%
Calcium		16 mg	1%
Iron		6 mg	33%
Potassium		390 mg	8%

* 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: 75 cal (10.1%)

Protein: 88 cal (11.8%)

Carbs: 582 cal (78.1%)

About Millet groats

Millet groats are small, round grains derived from various species of the millet plant, a drought-resistant cereal crop grown primarily in Asia and Africa for thousands of years. They are a staple in Indian, African, and Chinese cuisines and are often used in porridge, flatbreads, and pilafs. Millet groats are naturally gluten-free and rich in complex carbohydrates, making them an excellent source of sustainable energy. A 100-gram serving provides approximately 378 calories, 11 grams of protein, 4 grams of fat, and 73 grams of carbohydrates. They are also rich in dietary fiber and a good source of magnesium, phosphorus, manganese, and antioxidants, such as phenolic compounds, which support overall health.

Health Benefits

• Supports heart health due to its high magnesium content, which helps relax blood vessels and regulate blood pressure.
• Promotes digestive health as it provides around 9 grams of dietary fiber per 100 grams, aiding in bowel regularity.
• Boosts energy levels with its complex carbohydrates, offering sustained energy without spikes in blood sugar.
• Strengthens bones with its rich phosphorus content, essential for bone structure and repair.
• Offers antioxidant protection with phenolic compounds that combat oxidative stress in the body.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store millet groats in an airtight container in a cool, dry place. Rinse thoroughly before cooking to remove excess starch and impurities.

Common Questions About Millet groats Nutrition

Are millet groats high in protein?

Millet groats provide a moderate amount of protein, containing about 6 grams of protein per 1 cup cooked (174 grams). While not as high as some legumes or animal products, they're a good plant-based protein source for vegetarians and vegans.

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

Millet groats are not suitable for a strict keto or low-carb diet as they contain approximately 41 grams of carbohydrates per 1 cup cooked. However, they can be included in moderation in less restrictive carbohydrate-controlled diets.

What are the health benefits of eating millet groats?

Millet groats are a rich source of fiber, magnesium, and antioxidants that support heart health, better digestion, and potentially improved blood sugar control. Additionally, they're gluten-free, making them a great option for those with celiac disease or gluten sensitivities.

What is the recommended portion size for millet groats?

A typical portion size for millet groats is 1 cup cooked, which contains about 207 calories. This serving size provides a good balance of energy and nutrients while leaving room for other food groups in a meal.

How do millet groats compare to quinoa?

Millet groats and quinoa are both gluten-free and nutrient-dense. However, quinoa is slightly higher in protein, with 8 grams per cup cooked versus millet's 6 grams, and contains all nine essential amino acids. Millet has a slightly sweeter, nuttier taste and is more affordable.

Data Sources & Scientific References