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Millet

Millet

EverydayDry

Millet is a small, round gluten-free cereal grain cultivated as a staple crop in Africa and Asia for thousands of years. These tiny, pale yellow seeds provide a good source of magnesium and dietary fiber, with a mild nutty flavor that adapts well to both sweet and savory dishes. When cooked, millet develops a light, fluffy texture similar to couscous, though toasting it first enhances its natural crunchiness. It requires thorough rinsing before preparation to remove natural bitterness.

Macro Impact

A 1/4 cup serving contains 170 calories, 5g protein, 33g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 170 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1/4 cup (45 g)
Amount per serving
Calories170
% Daily Value*
Total Fat2g
2%
Saturated Fat0.3g
2%
Trans Fat0g
Polyunsaturated Fat1.0g
Monounsaturated Fat0.3g
Cholesterol0mg
0%
Sodium2mg
0%
Total Carbohydrate33g
12%
Dietary Fiber4g
14%
Total Sugars0.3g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium4mg
0%
Iron1mg
8%
Potassium88mg
2%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
33 / 275 g
12%
Fiber
4 / 28 g
14%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
29 g
Fat
Total Fat
2 / 78 g
2%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
4%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
1 / 19 g
5%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
3%
Isoleucine
0 / 2 g
13%
Leucine
1 / 3 g
20%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
8%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
13%
Tryptophan
0 / 0 g
17%
Valine
0 / 2 g
13%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
0 / 1 mg
11%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
0 / 5 mg
8%
Pyridoxine, B6
0 / 1 mg
13%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
38 / 400 mcg
10%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
4 / 1k mg
0%
Copper
0 / 1 mg
38%
Iron
1 / 13 mg
10%
Magnesium
51 / 370 mg
14%
Manganese
1 / 2 mg
36%
Phosphorous
128 / 700 mg
18%
Potassium
88 / 3k mg
3%
Selenium
1 / 55 mcg
2%
Sodium
2 / 2.3k mg
0%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
4 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Millet, whole grain. USDA Foundational Foods. FDC ID 2512379.
  2. 2.Millet, raw. USDA Standard Reference, Legacy. Food ID 169702.
  3. 3.Grains, millet, dry. Canadian Nutrient File. Food ID 4491.
  4. 4.Millet, whole-grain. Frida. Public Food Key 385.
  5. 5.Millet, uncooked. Australian Nutrient Database. Public Food Key F005692.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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