Millet · Panicum miliaceum
Millet, puffed
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products5 forms & preparations
Dietary labels are inferred automatically from Millet, puffed's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 25/100
How many beneficial nutrients Millet, puffed delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Millet, puffed come from — the split across carbs, fat & protein.
79% from carbs
-
Carbs 79%80.0 g per serving
-
Fat 8%3.4 g per serving
-
Protein 13%13.0 g per serving
What Millet, puffed is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 80.0 g | |
| Dietary Fiber | 2.7 g | |
| Total Sugars | 0.6 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 3.4 g | |
| Saturated Fat | 0.7 g | |
| Monounsaturated Fat | 0.7 g | — |
| Polyunsaturated Fat | 2.0 g | — |
| Omega-3 Fatty Acids | 110.0 mg | — |
| Omega-6 Fatty Acids | 1,869.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 3.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 490.0 mg | — |
| Stearic Acid | 143.0 mg | — |
| Palmitoleic Acid | 13.0 mg | — |
| Oleic Acid | 686.0 mg | — |
| Gadoleic Acid | 19.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 1,869.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 13.0 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.7 mg | |
| Vitamin K | 1.4 mcg | |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 4.4 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 79.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Choline | 23.1 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 8.0 mg | |
| Iron | 2.8 mg | |
| Magnesium | 106.0 mg | |
| Phosphorus | 266.0 mg | |
| Potassium | 40.0 mg | |
| Sodium | 5.0 mg | |
| Zinc | 1.6 mg | |
| Copper | 0.7 mg | |
| Selenium | 2.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.6 g | — |
About Millet, puffed
Millet is a group of small, round, ancient cereal grains grown around the world, a dietary staple across Africa and Asia for thousands of years and naturally gluten-free. Common types include pearl, foxtail, proso, and finger millet, all sharing a mild, slightly sweet, corn-like flavor, and depending on the amount of liquid it can be cooked light and fluffy like rice or soft and creamy like porridge.
Millet is a nourishing whole grain, providing plant protein, fiber, magnesium, phosphorus, iron, and antioxidants, and because it contains no gluten, it is a friendly choice for people with celiac disease or gluten sensitivity. It works beautifully as a pilaf or side dish, a salad base, a hot breakfast cereal, an ingredient in flatbreads like Indian bajra roti, and ground into flour for gluten-free baking, and it remains a common ingredient in birdseed.
Toasting the dry grains in the pan before adding liquid brings out a warm, nutty flavor. Fluff cooked millet with a fork, pair it with bold seasonings, and store the raw grain airtight in a cool spot, as its oils can eventually turn.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Millet, puffed?
There are 354 calories in 100 g of Millet, puffed, or about 74 calories in 1 cup (21 g).
How much protein is in Millet, puffed?
Millet, puffed contains 13.0 g of protein per 100 g.
How many carbs are in Millet, puffed?
Millet, puffed has 80.0 g of carbohydrates per 100 g.
How much fat is in Millet, puffed?
Millet, puffed provides 3.4 g of total fat per 100 g.
What is Millet, puffed a good source of?
Millet, puffed is an excellent source of Copper (78% DV), Thiamin (B1) (33% DV), Niacin (B3) (28% DV), Protein (26% DV), Magnesium (25% DV) and Riboflavin (B2) (21% DV) and a good source of Iron, Zinc and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
Related cereals and cereal products
Compare Millet, puffed with…
- Millet, puffed vs Rice, white, long-grain, regular, raw, unenriched
- Millet, puffed vs Rice, white, glutinous, raw
- Millet, puffed vs Rice, white, long-grain, regular, raw, enriched
- Millet, puffed vs Rice bran, crude
- Millet, puffed vs Bread, cracked-wheat
- Millet, puffed vs Fast foods, corn on the cob with butter