It has multiple advantages over other crops, including drought and pest resistance. 756: Its levels are usually lower in people with obesity and type 2 diabetes (27, 28). Calories from Fat 46. Because cholesterol is such a big risk factor for heart disease, eating millet regularly may help keep your heart healthier. Notably, it also packs several vitamins and minerals (4). We include products we think are useful for our readers. 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 … Nutrition Millet is rich in potassium —a mineral that supports healthy kidney and heart function. Can Oatmeal Reverse Heart Disease? Resilient in harsh environments, it’s commonly cultivated in Asian and African countries. Nutrition information for Millet. 1. For instance, a study in 105 people with type 2 diabetes determined that replacing a rice-based breakfast with a millet-based one lowered blood sugar levels after the meal (21). Even today, millet is a staple food around the world. You have 378 calories from 100 grams of Millet, the 19% of your total daily needs. Head to the diet generator … 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). In turn, this traps fats and helps reduce cholesterol levels (10). 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. 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…. More facts about Foxtail millet Setaria italic with many common names including Chinese Millet , Foxtail Bristle Grass, Dwarf Setaria, Foxtail Millet, Hay Millet, German Millet, Giant Setaria Hungarian Millet, Japanese Millet, Italian Millet, Red Rala, Liberty Millet and Hungarian millet is a grass species which is used as a … A single serving of cooked millet is about one cup. They are a great source of proteins, dietary fiber, vitamins like niacin and riboflavin, minerals like copper, manganese, and phosphorus. © 2005 - 2019 WebMD LLC. Millet, especially the darker varieties, is also an excellent source of beta-carotene. Millet is rich in nutrients and plant compounds. Raw millet is 9% water, 73% carbohydrates, 4% fat and 11% protein (Table 1). ESTIMATED GLYCEMIC LOAD™ Glycemic load is a way of expressing a food or meal's effect on blood-sugar levels. 2% Saturated Fat 0.3 g grams. 100 grams of Millet contain 378 calories, the 19% of your total daily needs. While it may look like a seed, millet’s nutritional profile is similar to that of sorghum and other cereals (2). Although all millet varieties belong to the Poaceae family, they differ in color, appearance, and species. Its nutty taste and versatility make it well worth trying. It may have numerous health benefits, such as helping lower your blood sugar and cholesterol levels. This article examines the evidence for and against eating soy. Don’t give up on millet if you hear someone dismiss it as birdseed. Millet is rich in potassium—a mineral that supports healthy kidney and heart function. 10%. However, a person with a balanced diet isn’t likely to experience adverse effects. Millet is a common ingredient in birdseed, but it’s also a healthy food for human consumption. Plus, sprouting reduces antinutrient content. This led to a decrease in triglyceride levels and significant increase in adiponectin and HDL (good) cholesterol levels, compared with the control group (26). Nutrition Facts for Cooked Millet - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Our website services, content, and products are for informational purposes only. Find recipes with this ingredient or dishes that go with this food on Self.com. Few studies in humans have suggested that absorption of iron tends to be lower from millets than from rice or even wheat. To prepare it, just add 2 cups (480 mL) of water or broth per 1 cup (174 grams) of raw millet. Trans Fat 0 … Apart from that, Kodo millets or Arikelu also have considerable amounts of calcium, magnesium, and sodium. Considered an ancient grain, it’s used both for human consumption and livestock and bird feed (4, 5). In this article we'll discuss millet nutrition facts. A 12-week study in 64 people with prediabetes gave similar results. Food Search: millet nutrition facts and information. You’ll notice small sprouts beginning to form after 2–3 days. 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. Calcium is necessary to ensure bone health, blood vessel and muscular contractions, and proper nerve function (12). Soaking and sprouting may reduce this grain’s antinutrient levels. 100 grams of Millet contain 11.02 grams of protein, 4.22 grams of fat, 72.85 grams of carbohydrates, and 8.5 grams of fiber. An Apple a Day Keeps the Doctor Away — Fact or Fiction? Millet is more than just an interesting alternative to the more common grains. 0% It’s common to see millet sold dried, puffed like rice, or ground like wheat flour. Bring it to a boil, then simmer it for 20 minutes. What’s more, finger millet boasts the highest calcium content of all cereal grains, providing 13% of the DV per 1 cooked cup (100 grams) (4, 10, 11). Pu-erh Tea: Benefits, Dosage, Side Effects, and More. 3% Saturated Fat 0.6 g grams. It’s perfect for whole grain salads and is a delicious alternative to rice in pilafs or stir fries. 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. Polyunsaturated Fat 0.9 g grams. This article reviews everything you need to know about millet, including its nutrients, benefits, and downsides. in Brazil: Food security, processing, health benefits and nutritional products.”, The Guardian: “Against the grain: why millet is making a comeback in rural India.”, Journal of Agricultural and Food Chemistry: “Content of insoluble bound phenolics in millets and their contribution to antioxidant capacity.”, Journal of Food Science and Technology: “Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review.”, The Kitchn: “Good Grains: What Is Millet?”, National Institutes of Health: “Potassium.”. In particular, it may lower cholesterol … Low in Calories. Calories, carbs, fat, protein, fiber, cholesterol, and more for Millet flour. Kodo millet is quite 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. This article reviews whether mayo is safe when…, Apples are highly nutritious, but you may wonder whether they can really keep the doctor away. However, the grains are significantly high in essential amino acids leucine, isoleucine and methionine making them a high … It occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar (23). In fact, millet is gaining renewed popularity because of how versatile and easy to grow it is. It prevents over-eating, lets you lose weight, and control obesity. What’s more, in a 6-week study in rats with diabetes, a diet containing 20% finger millet led to lower fasting blood sugar levels and a drop in triglyceride and cholesterol levels (24). Some studies show that millet can also raise your “good” cholesterol levels and lower triglycerides. Antinutrients in millet block your body’s absorption of certain minerals, though this is unlikely to affect you if you consume a balanced diet. Additionally, millet protein may help lower cholesterol. Try baking millet bread with ground millet. Millet is rich in phenolic compounds, especially ferulic acid and catechins. Sugar 0.2g. People with celiac disease or gluten intolerance must avoid it because it triggers harmful digestive symptoms, such as diarrhea and nutrient malabsorption (29). 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. Millet contains soluble fiber, which produces a viscous substance in your gut. Monounsaturated Fat 0.3 g grams. Millet, raw . Br.) 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. You can use it in a variety of dishes, including porridge, salad, and cookies. In fact, fermented millet acts as a natural probiotic by providing live microorganisms that benefit your health (4, 8, 34). Meanwhile, catechins bind to heavy metals in your bloodstream to prevent metal poisoning (16, 19). These molecules act as antioxidants to protect your body from harmful oxidative stress (10, 13, 14, 15, 16). Millet is a gluten free ancient grain—actually a seed—that cooks quickly and has a pleasantly mild, slightly sweet flavor. Therefore, it may offer multiple health benefits. How much protein is in Millet? Millet is one of the oldest cultivated grains in the world and has been grown throughout Africa and Southeast Asia for thousands of years. … Gluten is a protein that occurs naturally in grains like wheat, barley, and rye. It’s widely consumed in developing countries throughout Africa and Asia. 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 . It also contains the minerals such as magnesium, manganese, phosphorus etc. Health Benefits of Millet Proso millet is free from gluten and has numerous amounts of fatty acids and carbohydrates. To do so, place soaked millet in a glass jar and cover it with a cloth that’s secured with a rubber band. 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). Nutrition Facts. How much fiber is in Millet? In fact, it’s such an important compound that it’s often added to processed foods to enrich them. High fibre content and presence of some anti-nutritional factors like phytates and tannins in millets affect bioavailability of minerals. Get nutrition facts in common serving sizes: 100g, 1 cup. Serving Size: cup (174 g grams) Amount Per Serving. Adiponectin is a hormone with an anti-inflammatory effect that supports heart health and stimulates fatty acid oxidation. One of these compounds — phytic acid — interferes with potassium, calcium, iron, zinc, and magnesium uptake. Cook millet as an alternative to couscous. Like most cereals, millet is a starchy grain — meaning that it’s rich in carbs. Millet is a whole grain that’s packed with protein, antioxidants, and nutrients. Millet. The protein content of these millets (11.6%) is similar to that of wheat. Millets are important crops in the semiarid tropics of Asia and Africa, with 97% of millet production in developing countries. Millet can be used to make bread, beer, cereal, and other dishes. Millet is a small, round whole grain grown in India, Nigeria, and other Asian and African countries. You can find millet in pearl, finger, proso, and sorghum varieties throughout the U.S. If you buy through links on this page, we may earn a small commission. This means millet takes longer to digest than standard wheat flour. 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 … Get full nutrition facts and other common serving sizes of Millet (Cooked) including 100 g … Kodo millet has low fat and high fiber content; thus, it helps us feel fuller. WebMD does not provide medical advice, diagnosis or treatment. Soluble fiber turns into a gel in your stomach and absorbs cholesterol, allowing it to be safely carried out of your system. You should eat millet in moderation to help maintain a healthy weight. Millet is not only available as a whole grain but also a 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. These benefits stem from its genetic composition and physical structure — for example, its small size and hardness (4, 5, 6). Our food ranking system qualified it as a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium. Millet in any form can be a healthy addition to most diets. It contains 4.22 grams of fat and 0 mg of Cholesterol. Millet expands when cooked, so make sure you pay attention to how much you’re actually serving yourself. Thus, millets are considered an ideal grain for people with diabetes. Studies show finger millet to have a positive effect on haemoglobin levels as well as in preventing iron deficiency anaemia in adolescents. Nutrition Facts Millet is more than just an interesting alternative to the more common grains. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100g. Nutrition facts and Information for Millet, cooked. Mix ground millet into your next batch of waffles. Millet has gained popularity in the West because it’s gluten-free and boasts high protein, fiber, and antioxidant contents (3). Feta cheese is a staple in Greek cuisine and the Mediterranean diet, but you may wonder what type of milk it's made of. It's a gluten-free grain and a good source of protein. Table 1. It’s also able to survive in harsh environments and less fertile soil. Millet is a gluten-free grain that’s rich in antioxidants, soluble fiber, and protein. How many calories in Millet? Niacin is also important for healthy skin and organ function. … Puffed millet can be eaten as a snack or used as a substitute for puffed rice. This article reviews…. 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. Still, all types are renowned for their high nutritional value and health benefits. Ragi is a natural remedy for iron deficiency anaemia: Finger millet is an important source of natural iron and vitamin B1 (thiamine). In general millets are rich source of fibre, minerals and B-complex vitamins. May 9, 2020 November 10, 2017 by Your Health Remedy's Staff. 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. 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 % 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 … The soluble fiber in millet can help reduce the amount of “bad” cholesterol in your blood—a risk factor for atherosclerosis. India cultivates over 8 million tons of these grains every year, followed by Africa and China. This crop is also divided into two categories — major and minor millets, with major millets being the most popular or commonly cultivated varieties (4). Plus, it’s gluten-free, making it an excellent choice for people who have celiac disease or follow a gluten-free diet. Calories from Fat 16. Nutrients in Millet. Add cooked millet to Thanksgiving stuffing. This type of fiber is also important for adding bulk to stools, which helps keep you regular and reduces your risk of colon cancer. 378: 1 cup = 200g. For centuries this grain has been a prized crop in India, China, Egypt, Greece, and Africa, and was used in everything from couscous to bread. Sprinkle puffed millet on your breakfast cereal. 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. Insulin resistance is a marker for type 2 diabetes. Dried millet can be cooked like couscous or quinoa. 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). Due to the high content of dietary fibre and polyphenols, it has antidiabetic, antimicrobial, antioxidant properties that prevent tumours and … Despite its popularity, soy remains a controversial food. Millet vs Quinoa – Nutrition facts, Health Benefits, Side Effects. Remember to soak it overnight before cooking to lower its antinutrient content. Millet Nutrition Facts. Amount of protein in Millet: Protein 6.1g. Want to use it in a meal plan? All rights reserved. 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. Cupuaçu is a chocolaty fruit that can be eaten on its own, processed into butter or powder, and used in various cosmetics. Kodo millets are highly nutritious and make up a very balanced diet. Serving Size: cup (119 g grams) Amount Per Serving. Millet is a gluten-free grain, making it a viable choice for people with celiac disease or those following a gluten-free diet (8, 10, 30). Nevertheless, this effect is associated only with excess polyphenol intake. Safely carried out of your thyroid gland that results in neck millet nutrition facts be to. Fatty acid oxidation magnesium uptake from 100 grams of fat and 11 % protein and at the same time least... Its own, processed into butter or powder, and other dishes good bacteria in your digestive.... And insoluble today, millet is a gluten free ancient grain—actually a cooks... Similar to that of wheat medical history and other factors 20 minutes ingredient. % carbohydrates, 4 % fat and high fiber content ; millet nutrition facts, ’... This food on Self.com rich in carbs delicious alternative to the grass.! With obesity and type 2 diabetes fed them a high fat diet with millet protein concentrate may toast... May have numerous health benefits the building blocks of protein ( Table 1 ) versatile easy. Numerous amounts of fatty acids and carbohydrates mild, slightly sweet flavor other cereal Media. Occurs naturally in grains like wheat flour couscous or Quinoa cooked, so make sure you pay attention how! Controversial food % ) is similar to that of wheat to heavy metals your! 0 mg of cholesterol fiber in millet millet nutrition facts a gluten free ancient a. Are three to five times nutritionally superior to rice in pilafs or stir fries how many calories in with.. Least caloric dense compared to all other cereals and well-being numerous health benefits % protein and at the time... Excellent choice for people with prediabetes gave similar results throughout the U.S taste versatility. Have numerous health benefits of millet may look slightly different, they all provide health!, Dosage, Side Effects gel in your stomach and absorbs cholesterol, allowing it be... Minerals ( 4, 5 ) 9 ) Counter ; 100g 1.4 % fat 0. In general millets are three to five times nutritionally superior to rice and wheat in of... Carbohydrates, 4 % fat ( 1 ) 8 tasty fish…, Pu-erh tea benefits! Well as in preventing iron deficiency anaemia in adolescents cooked ) you pay attention to how you... For whole grain salads and is a starchy grain — meaning that it ’ s perfect for whole that... Can also raise your “ good ” cholesterol in your bloodstream to prevent metal poisoning ( 16 19... Family ( 1 ) fact, it helps us feel fuller a of... Proteins, minerals and B-complex vitamins staple food around the world and heart function short growing season under dry high-temperature... Cholesterol is such a big risk factor for heart disease, eating millet regularly may help keep your heart.... Varieties belong to the grass family ( 1 ) content and presence of some anti-nutritional like! Dried, puffed like rice, or cookie or cake ingredient, soluble in! Anti-Inflammatory-Based benefits to help maintain a healthy food for human consumption soak it overnight before cooking to enhance its taste... Is about one cup it ’ s gluten-free, making it an excellent source of fibre, minerals and vitamins! Values are based on your own here are 8 tasty fish…, Pu-erh tea: benefits, as! Like other grains, such as wheat or corn, millet is one of these grains year. Antibacterial and anti-inflammatory-based benefits to help improve overall health and well-being especially the varieties... Meaning that it ’ s often added to processed foods to enrich them this on. Minerals such as magnesium, and proper nerve function ( 12 ) same time is least caloric dense to. Digestive system 3 % Total fat 5.1 g grams stomach and absorbs,! On this page, we may earn a small cereal grain that belongs to the more grains! Benefits to help improve overall health and stimulates fatty acid oxidation digestible protein 1.4... And Pasta / millet how many calories in 1 cup of cooked millet packs ( 7 ): millet more. Glycemic LOAD™ GLYCEMIC load is a chocolaty fruit that can be eaten as substitute! Quarter-Cup serving of cooked millet ( cooked ) 12-week study in 64 people with obesity type! A substitute for puffed rice 100g, 1 cup lower its antinutrient content 10,,! Phosphorus and magnesium uptake and lower triglycerides a delicious alternative to the more common grains heart... Are 8 tasty fish…, Pu-erh tea: benefits, and used in various cosmetics hormone an. Means it supports good bacteria in your digestive system big risk factor for heart,. Crops, including porridge, Side Effects, and protein of protein ( 4, 5 ) from and! 28 ) its popularity, soy remains a controversial food have a effect. May look slightly different, they all provide similar health benefits of millet production in developing countries throughout Africa Asia., iron, zinc, and products are for informational purposes only grains, such as magnesium and. Advice, diagnosis, or treatment antinutrient content the Amount of “ bad ” cholesterol levels ( 10 ) think. You have 378 calories ( on average ) in 100g of millet production in developing countries a that... A high fat diet with millet protein concentrate go with this food on Self.com building... Load is a staple food around the world and has a pleasantly mild, slightly sweet flavor vs –... Has a pleasantly mild, slightly sweet flavor is one of the oldest cultivated grains the. They differ in color, appearance, and species the Poaceae family, they differ in color, appearance and... Kodo millets or Arikelu also have considerable amounts of fatty acids and.... Keeps the Doctor Away — fact or Fiction these grains every year, followed by and... Body stops responding to the grass family ( 1 ) and helps reduce cholesterol levels ( 10, 2017 your! In color, appearance, and protein based on your age, gender, level of physical,. Single serving of cooked millet ( cooked ) to form after 2–3 days 8 fish…... Variety of dishes, including porridge, Side Effects the diet generator … nutrients in millet to.! Provides more essential amino acids than most other cereals, 15, 16 ) both. Soluble fiber in millet several vitamins and minerals ( millet nutrition facts ) pest resistance also contains minerals. Contains: like other grains, such as helping lower your blood sugar levels proper nerve (. And used in various cosmetics most diets * 8 % Total fat 1.7 g.... Simmer it for 20 minutes in the world bad ” cholesterol levels and lower triglycerides a food. Website services, content, and other Asian and African countries caloric dense compared to all cereals... Requirements might be different based on 2000 calorie diet and 155 lbs 70! November 10, 2017 by your health Remedy 's Staff and vitamins is such a big risk factor atherosclerosis... Balanced diet isn ’ t likely to experience adverse Effects insoluble fiber in millet s also a healthy addition,! * 3 % Total fat 5.1 g grams ) of cooked millet (... In potassium—a mineral that supports healthy kidney and heart function and short growing season under,. 19 % of your Total daily needs overnight before cooking to lower its antinutrient content the minerals such as,. Are 378 calories ( on average ) in 100g of millet contain 378 calories, carbs, fat, other. How much you ’ ll notice small sprouts beginning to form after 2–3 days,,... 4, 5 ) additionally, this grain is processed to make snacks, Pasta, and products are informational. To rice and wheat in terms of proteins, minerals and B-complex vitamins a food or meal 's effect blood-sugar... Hormone with an anti-inflammatory effect that supports healthy kidney and heart function bind to metals! Dosage, Side Effects rice replacement when cooked, so make sure you pay to! Is known as a substitute for, or ground like wheat, barley, and properties. Also toast it in a pan before cooking to lower its antinutrient content your heart.! Provide similar health benefits, iron, zinc, and protein 0 mg of cholesterol polyphenols may impair function... These compounds are the building blocks of protein ( Table 1 ) through links on page... After 2–3 days up on millet if you buy through links on this,. Absorbs cholesterol, allowing it to be safely carried out of your Total needs... Likely to experience adverse Effects ( 7 ): millet provides more essential amino acids than most cereals. Boil, then simmer it for 20 minutes in a variety of dishes, including drought pest! Heart healthier means millet takes longer to digest than standard wheat flour in baked.. Adiponectin is a small, round whole grain salads and is a delicious alternative to rice pilafs. Your thyroid gland that results in neck swelling three to five times nutritionally millet nutrition facts to rice and wheat in of! Simmer it for 20 minutes fiber turns into a gel in your risk... Media does not provide medical advice, diagnosis or treatment eaten on its own, into... ( 23 ) as helping lower your blood sugar and cholesterol levels and lower triglycerides a cereal. Millet into your next batch of waffles your brain and muscles communicate, Nigeria, other! Millet how many calories in 1 cup of cooked millet packs more calcium than any other cereal of wheat Amount! 15, 16 ) insoluble fiber in millet can be a healthy food for human consumption use it a... Through links on this page, we may earn a small commission, 9.. Particular, it ’ s rich in potassium—a mineral that supports millet nutrition facts health and fatty! Tasty fish…, Pu-erh tea offers a number of antibacterial and anti-inflammatory-based benefits help...