Millet · Panicum miliaceum
Millet, raw
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products5 forms & preparations
Dietary labels are inferred automatically from Millet, raw'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 28/100
How many beneficial nutrients Millet, raw 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, raw come from — the split across carbs, fat & protein.
78% from carbs
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Carbs 78%72.9 g per serving
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Fat 10%4.2 g per serving
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Protein 12%11.0 g per serving
What Millet, raw 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 | 72.9 g | |
| Dietary Fiber | 8.5 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 4.2 g | |
| Saturated Fat | 0.7 g | |
| Monounsaturated Fat | 0.8 g | — |
| Polyunsaturated Fat | 2.1 g | — |
| Omega-3 Fatty Acids | 118.0 mg | — |
| Omega-6 Fatty Acids | 2,015.0 mg | — |
| Lauric Acid | 3.0 mg | — |
| Palmitic Acid | 528.0 mg | — |
| Stearic Acid | 154.0 mg | — |
| Palmitoleic Acid | 14.0 mg | — |
| Oleic Acid | 739.0 mg | — |
| Gadoleic Acid | 20.0 mg | — |
| Linoleic Acid | 2,015.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 11.0 g | |
| Histidine | 236.0 mg | — |
| Isoleucine | 465.0 mg | — |
| Leucine | 1,400.0 mg | — |
| Lysine | 212.0 mg | — |
| Methionine | 221.0 mg | — |
| Phenylalanine | 580.0 mg | — |
| Threonine | 353.0 mg | — |
| Tryptophan | 119.0 mg | — |
| Valine | 578.0 mg | — |
| Alanine | 986.0 mg | — |
| Arginine | 382.0 mg | — |
| Aspartic Acid | 726.0 mg | — |
| Cystine | 212.0 mg | — |
| Glutamic Acid | 2,396.0 mg | — |
| Glycine | 287.0 mg | — |
| Proline | 877.0 mg | — |
| Serine | 644.0 mg | — |
| Tyrosine | 340.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.1 mg | |
| Vitamin K | 0.9 mcg | |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.3 mg | |
| Niacin (B3) | 4.7 mg | |
| Vitamin B6 | 0.4 mg | |
| Folate (B9) | 85.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.8 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 8.0 mg | |
| Iron | 3.0 mg | |
| Magnesium | 114.0 mg | |
| Phosphorus | 285.0 mg | |
| Potassium | 195.0 mg | |
| Sodium | 5.0 mg | |
| Zinc | 1.7 mg | |
| Copper | 0.8 mg | |
| Manganese | 1.6 mg | |
| Selenium | 2.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 3.3 g | — |
About Millet, raw
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, raw?
There are 378 calories in 100 g of Millet, raw, or about 756 calories in 1 cup (200 g).
How much protein is in Millet, raw?
Millet, raw contains 11.0 g of protein per 100 g.
How many carbs are in Millet, raw?
Millet, raw has 72.9 g of carbohydrates per 100 g.
How much fat is in Millet, raw?
Millet, raw provides 4.2 g of total fat per 100 g.
What is Millet, raw a good source of?
Millet, raw is an excellent source of Copper (83% DV), Manganese (71% DV), Thiamin (B1) (35% DV), Dietary Fiber (30% DV), Niacin (B3) (30% DV) and Magnesium (27% DV) and a good source of Pantothenic Acid (B5), Iron and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.
