Millet · Panicum miliaceum
Millet, whole grain
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products5 forms & preparations
Dietary labels are inferred automatically from Millet, whole grain'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, whole grain 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, whole grain come from — the split across carbs, fat & protein.
79% from carbs
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Carbs 79%74.4 g per serving
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Fat 10%4.2 g per serving
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Protein 11%10.0 g per serving
What Millet, whole grain 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 | 74.4 g | |
| Dietary Fiber | 2.6 g | |
| Starch | 67.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 4.2 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 10.0 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | ~ | — |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.4 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 4.9 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | ~ | — |
| Vitamin B12 | ~ | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 9.1 mg | |
| Iron | 2.5 mg | |
| Magnesium | 105.5 mg | |
| Phosphorus | 257.9 mg | |
| Potassium | 214.1 mg | |
| Sodium | 0.0 mg | |
| Zinc | 2.3 mg | |
| Copper | 0.5 mg | |
| Manganese | 0.9 mg | |
| Selenium | 23.1 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.1 g | — |
About Millet, whole grain
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, whole grain?
There are 375 calories in 100 g of Millet, whole grain.
How much protein is in Millet, whole grain?
Millet, whole grain contains 10.0 g of protein per 100 g.
How many carbs are in Millet, whole grain?
Millet, whole grain has 74.4 g of carbohydrates per 100 g.
How much fat is in Millet, whole grain?
Millet, whole grain provides 4.2 g of total fat per 100 g.
What is Millet, whole grain a good source of?
Millet, whole grain is an excellent source of Copper (54% DV), Selenium (42% DV), Manganese (40% DV), Thiamin (B1) (34% DV), Niacin (B3) (30% DV) and Magnesium (25% DV) and a good source of Iron, Vitamin B6 and Riboflavin (B2) (per 100 g). Daily Values are based on a 2,000-calorie diet.
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