Millet (Cooked) – Nutritional Breakdown
Millet, a versatile whole grain, is a nourishing and gluten-free option that serves as an excellent addition to a variety of dishes. Rich in essential nutrients, millet provides a satisfying and healthy choice for those seeking to diversify their grain intake. Here is a detailed breakdown of its nutritional content:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 119 kcal |
| Protein | 3.51 g |
| Total Fat | 1.0 g |
| Saturated Fat | 0.172 g |
| Carbohydrates | 23.67 g |
| Dietary Fiber | 1.3 g |
| Sugars | 0.13 g |
| Calcium | 3.0 mg |
| Iron | 0.63 mg |
| Magnesium | 44 mg |
| Phosphorus | 100 mg |
| Potassium | 62.0 mg |
| Sodium | 2.0 mg |
| Zinc | 0.91 mg |
| Copper | 0.161 mcg |
| Manganese | 0.272 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.106 mg |
| Riboflavin (B2) | 0.082 mg |
| Niacin (B3) | 1.33 mg |
| Vitamin B6 | 0.108 mg |
| Folate | 19.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Millet is naturally gluten-free and is a suitable choice for individuals with gluten intolerance or those following a gluten-free diet. It does not contain common allergens such as dairy, nuts, or soy, making it a versatile and safe option for many.
Dietary Preferences:
Millet is an excellent option for those following various dietary preferences and restrictions:
- Gluten-Free: Ideal for individuals with celiac disease or those following a gluten-free diet.
- Vegan & Vegetarian: A great plant-based protein source, perfect for both vegans and vegetarians.
- Whole Grain: A whole grain that is rich in fiber and essential nutrients, supporting overall health and digestion.
Nutritional Benefits:
- Rich in Protein: Millet is a good source of plant-based protein, providing 3.51g per 100g. This makes it an excellent option for vegetarians, vegans, or anyone looking to incorporate more protein into their meals.
- High in Carbohydrates: The carbohydrate content of millet is high, providing a steady source of energy. Its complex carbs are slowly digested, making it a good choice for long-lasting energy.
- Essential Minerals: Millet is packed with important minerals like magnesium, phosphorus, and potassium, which support heart health, bone health, and muscle function.
- Low in Fat: With only 1g of fat per 100g serving, millet is a low-fat option that can fit well into a balanced diet.
- Fiber Content: With 1.3g of fiber, millet helps support healthy digestion and may contribute to lower cholesterol levels.
Culinary Tips:
Millet can be prepared in a variety of ways, from a fluffy side dish to a hearty addition to soups, stews, and salads. It can be cooked similarly to rice or quinoa and pairs well with vegetables, legumes, and lean proteins. For a creamy texture, try making millet porridge with your favorite plant-based milk.
Conclusion:
Millet is a nutritious, versatile, and easy-to-prepare grain that can be enjoyed by individuals with diverse dietary needs. Whether you’re looking for a gluten-free grain option, a plant-based protein source, or a fiber-rich addition to your meals, millet delivers essential nutrients that support overall health. It’s an excellent choice for anyone seeking a wholesome, plant-powered food option to elevate their culinary repertoire.
