1 serving (200 grams) contains 150 calories, 4.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
176.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.4 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.8 mg | 0% | |
| Total Carbohydrates | 35.3 g | 12% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 1.2 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 11.8 mg | 0% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 94.1 mg | 2% | |
* 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
Source of Calories
About Millet porridge
Millet porridge is a wholesome dish made from millet, an ancient grain native to Asia and Africa and a staple in cuisines such as Indian, African, and Eastern European fare. Millet is a gluten-free whole grain rich in dietary fiber, magnesium, phosphorus, and B vitamins, with a moderate calorie content of approximately 119 calories per cooked 100 grams. The porridge is often prepared as a breakfast dish or a savory meal and can be paired with fruits, spices, or herbs for added flavor. It serves as an excellent base for nutrient-dense meals and is prized for its versatility and easy digestibility.
Health Benefits
- Supports heart health due to magnesium content (approximately 19mg per 100 grams of cooked millet), which helps regulate blood pressure.
- Rich in fiber (1.3g per 100 grams of cooked millet), aiding digestion and promoting gut health.
- Provides a steady source of energy with slow-digesting carbohydrates, making it a low-glycemic index food suitable for blood sugar management.
Dietary Considerations
Selection and Storage
Store uncooked millet in an airtight container in a cool, dry place to preserve freshness. Cooked millet porridge can be refrigerated in a sealed container for up to 3 days.
Common Questions About Millet porridge Nutrition
Is millet porridge high in protein?
Millet porridge is a moderate source of protein, with about 6 grams of protein per cooked cup (174g). While it’s not as high in protein as some other grains, it is a good plant-based option that pairs well with legumes or nuts to create a complete amino acid profile.
Can I eat millet porridge on a keto diet?
Millet porridge is not suitable for a keto diet as it is high in carbohydrates, with roughly 41 grams of carbs per cooked cup. Keto diets typically focus on low-carb foods, so millet porridge would exceed daily carb limits for most keto plans.
What are the health benefits and concerns of eating millet porridge?
Millet porridge is rich in dietary fiber, B vitamins (especially niacin), magnesium, and antioxidants, supporting digestive health and heart health. However, millet contains goitrogens, which could affect thyroid function if consumed in large amounts frequently, particularly for those with thyroid disorders.
What is the recommended serving size for millet porridge?
A standard serving size of millet porridge is about 1 cup cooked (174g), which provides approximately 207 calories, making it a filling and nutritious base for breakfast or meals. Adjust the portion size based on your dietary needs and calorie requirements.
How does millet porridge compare to oatmeal?
Millet porridge and oatmeal are both nutritious options, but millet is gluten-free and has a slightly higher content of magnesium and niacin. Oatmeal, on the other hand, contains more soluble fiber (beta-glucans), which is particularly beneficial for heart health. The choice depends on your dietary needs and taste preferences.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
