What Is Millet? Nutrition Facts, Benefits, and How to Eat It

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Read full article By Lauren David @ The Healthy Photo Credit: Adela Srinivasan/Getty Images

Millet is a whole grain that is full of nutrients and has a mild corn flavor. Here’s the scoop on millet’s health benefits and how to eat it.

What is millet?

A seed that is classified as a whole grain, millet is often found in birdseed. But it’s definitely not just for the birds. This naturally occurring gluten-free cereal is full of minerals—such as potassium and magnesium—and packs a punch with plenty of protein per serving. With a mild corn flavor that cooks similarly to rice or quinoa, millet pairs well in salads, as a side dish, as a porridge for breakfast, or even in breads and cakes. To add deeper flavor to your meals, you can also toast millet before cooking to bring out its more nutty or earthy notes. Keep reading to learn more about what is millet, the nutrition facts and benefits, and how to eat this healthy grain.

Millet nutrition facts
This small whole grain offers a powerful nutritional punch.

“Millet is a starchy, gluten-free grain that is packed with vitamins and minerals like calcium, phosphorus, and magnesium,” says Samantha Murdoch, RDN, a registered dietitian nutritionist at Lenox Hill Hospital in New York City. Those nutrients “all have a crucial role in bone health, and nerve and muscle function.”

Here’s what you’ll find in a one-cup (174 grams) serving of cooked millet.

Calories: 207Protein: 6.1 g (12 percent of the Daily Value)

Fiber: 2.3 g (9 percent DV)

Fat: 1.7 g

Carbohydrates: 41.2 g (14 percent DV)

Calcium: 5.2 mg (1 percent DV)

Iron: 1.1 mg (6 percent DV)

Niacin: 2.31 mg (12 percent DV)

Magnesium: 76.6 mg (19 percent DV)

Phosphorus: 174 mg (17 percent DV)

Potassium: 108 mg (3 percent DV)


Posted on

January 25, 2021

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