Millet Nutrition Benefits and Facts

Nutritional summary

Millet has a lower glycaemic index (a measure of how quickly a food raises blood sugar) than white rice and refined wheat, and a systematic review indicates it can help manage blood glucose levels and reduce the risk of developing diabetes .
Millet provides a higher concentration of essential minerals, including magnesium, selenium, and zinc, compared to modern refined cereals like rice and wheat .
Millet is a notable source of dietary fibre and protein, containing essential amino acids and bioactive compounds that may help reduce inflammation and oxidative stress .
Early research suggests that simple processing methods, such as spontaneous fermentation, can reduce phytic acid (a compound that can interfere with mineral absorption) to maximize the grain's nutritional benefits .

Interesting fact

Millet was the staple grain of Northern China for millennia before rice became dominant, with evidence of its cultivation dating back over 10,000 years.

Standout nutrients

SUPER

SOURCE

Iron

SUPER

SOURCE

Magnesium

ELITE

SOURCE

Vitamin B6

ELITE

SOURCE

Copper

298

kcal per 100g

Protein8.37g

Fat3.04g

Carbs53.5g

Fiber2.57g

Sugar0.74g

Fat breakdown

Polyunsat1.24g

Monounsat0.56g

Saturated0.59g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy Free

Sustainability

Lighter footprint

Extremely water-efficient and drought-tolerant, requiring significantly less irrigation than rice or wheat.

Confidencehigh

Storage

Airtight Container

6–12 months

Store in a cool, dark place to prevent the natural oils from going rancid.

Freeze

1–2 years

Extends freshness of raw hulls.

Flavour

Data & Sources

Harmonized from 3 validated sources

French Food Database

1 contributing source food

Swiss Food Database

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

A Systematic Review and Meta-Analysis of the Potential of Millets for Managing and Reducing the Risk of Developing Diabetes Mellitus - PMC

[1]pmc.ncbi.nlm.nih.gov

The nutrition and therapeutic potential of millets: an updated narrative review - PMC

[2]pmc.ncbi.nlm.nih.gov

[PDF] Unleashing the potential of millets - FAO Knowledge Repository

[3]openknowledge.fao.org

Sensory Properties and Acceptability of Fermented Pearl Millet, a Climate-Resistant and Nutritious Grain, Among Consumers in the United States—A Pilot Study - PMC

[5]pmc.ncbi.nlm.nih.gov

An Alarming Decline in the Nutritional Quality of Foods - PMC - NIH

[6]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

38.0

Version

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