Super source
Energy
282 kcal · 14% DV target
A resilient, ancient small-seeded grain with a mild, nutty flavor and versatile texture, millet serves as a mineral-dense staple that thrives in arid climates where other crops fail.
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 .15
Millet provides a higher concentration of essential minerals, including magnesium, selenium, and zinc, compared to modern refined cereals like rice and wheat .36
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 .26
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 .5
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
282 kcal · 14% DV target
8.37 g · 17% DV target
69.5 g · 25% DV target
0.09 g · Top 25% of grains & starches
1.40 g · Top 11% of grains & starches
0.29 mg · 24% DV target
Seasonality has not been estimated for this ingredient yet.
Store in a cool, dark place to prevent the natural oils from going rancid.
Extends freshness of raw hulls.
Extremely water-efficient and drought-tolerant, requiring significantly less irrigation than rice or wheat.
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.