Starches and grains
Cooked millet
Nutrition facts
Serving: 1 cup cooked (175 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Protein | 6.1 g | |
| Carbs | 41.5 g | |
| Fibre | 2.3 g | 8 % |
| Sugars | 0.2 g | 0 % |
| Fat | 1.8 g | 2 % |
| Saturated fat | 0.3 g | 2 % |
| Sodium | 4 mg | 0 % |
| Copper | 0 mg | 31 % |
| Manganese | 0 mg | 20 % |
| Magnesium | 77 mg | 18 % |
| Thiamin (B1) | 0 mg | 16 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Millet is naturally gluten-free and is among the substitute grains listed by Celiac Canada, provided it was not contaminated with wheat during milling.
- Like most cereals, its protein is low in lysine; a meal that pairs it with legumes (lentils, chickpeas) rounds out the amino acid profile.
Preparation
Dry-toasted before cooking, it keeps its values. Soaked then cooked in a large volume of water that you drain, it loses some phytates, but also a little of its water-soluble B vitamins.
To mention to a professional
- Millet contains C-glycosylflavones documented to interfere with the thyroid's use of iodine when it is the staple food in iodine-deficient regions (Gaitan et al., 1989); if you have a thyroid condition and eat it daily, mention it to a professional.
- Naturally gluten-free, it can be contaminated during milling: look for a “gluten-free” label if you have celiac disease.
Sources
- Millet, cooked
- USDA FoodData Central, SR Legacy
- Canadian Celiac Association, gluten-free grains and flours
- FAO, Sorghum and millets in human nutrition (1995)
- Hurrell and Egli, 2010 (iron bioavailability and phytates)
- Gaitan et al., 1989 (millet vitexin and thyroid)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.