What Is The Nutritional Value Of Millet?

Millet is a tiny, round grain that may be red, yellow, gray or white. You can use millet as a substitute for other grains in your diet. Millet can be fluffy like rice or have a creamy consistency, depending on how you cook it. Millet is a food staple in Africa and is widely consumed in India and Asia. It was introduced into the United States in the 19th century. Millet has become increasingly popular in the United States because it is a gluten-free grain alternative to wheat.

Nutritional values are based on a 1-cup serving of cooked millet.

Basic Nutrition

One cup of millet contains 285.60 calories, 56.80 g of total carbohydrates and 3.12 g of dietary fiber. Based on a 2,000-calorie-a-day diet, these measurements represent 18.93 percent of the recommended daily value, or DV, for carbohydrates and 12.48 percent for dietary fiber. Millet also provides 8.42 g or 16.84 percent DV of protein.

Calories

The 285.60 calories found in millet account for 15.87 percent of the recommended daily value. Only 21.60 calories come from fat and 3.72 calories come from saturated fat. One serving is low in sugar, with only 0.24 g of total sugar.

Fats

The total fat content is 2.40 g, which represents 3.69 percent of the recommended daily value. One serving contains 0.42 g of saturated fat, but also contains 0.44 g of monounsaturated fats and 1.22 g of polyunsaturated fats. You'll also gain heart-healthy fatty acids of 0.06 g of omega-3 fatty acids and 1.16 g of omega-6 fatty acids.

Vitamins

Millet is a good source of thiamine, with 0.26 mg or 17.33 percent DV; niacin, with 3.20 mg or 16 percent DV; vitamin B6, with 0.26 mg or 13 percent DV; riboflavin, with 0.20 mg or 11.76 percent DV and folate, with 45.60 mcg or 11.40 percent DV. Other vitamins found in millet include vitamin E, vitamin K and pantothenic acid.

Minerals

One cup of millet is a rich source of manganese, with 0.66 mg or 33 percent DV; magnesium, with 105.60 mg or 26.40 percent DV; phosphorus, with 240 mg or 24 percent DV; copper, with 0.38 mg or 19 percent DV and zinc, with 2.18 mg or 14.53 percent DV. Other minerals found in millet include calcium, iron, potassium and selenium. There is a trace of sodium, with only 2.80 mg or 0.20 percent DV.