Millet (Raw)
Millet, a nutrient-dense and versatile whole grain, is an excellent addition to any healthy diet. It is naturally gluten-free and packed with essential nutrients that can support overall wellness. Known for its light, slightly nutty flavor, millet can be used in a variety of recipes, from pilafs to baked goods, making it a favorite among both savory and sweet dishes.
Nutritional Information (per 100g of Raw Millet):
| Nutrient | Amount |
|---|---|
| Energy | 378 kcal |
| Protein | 11.02 g |
| Total Fat | 4.22 g |
| Saturated Fats | 0.723 g |
| Carbohydrates | 72.85 g |
| Fiber | 8.5 g |
| Sugar | 0.0 g |
| Calcium | 8.0 mg |
| Iron | 3.01 mg |
| Magnesium | 114 mg |
| Phosphorus | 285.0 mg |
| Potassium | 195.0 mg |
| Sodium | 5.0 mg |
| Zinc | 1.68 mg |
| Copper | 0.75 mcg |
| Manganese | 1.632 mg |
| Selenium | 2.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.421 mg |
| Riboflavin (B2) | 0.29 mg |
| Niacin (B3) | 4.72 mg |
| Vitamin B6 | 0.384 mg |
| Folate (B9) | 85.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.05 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Millet
Millet is an excellent source of plant-based protein, offering over 11 grams per 100 grams, making it ideal for vegetarians and vegans. Its high fiber content (8.5 grams per 100 grams) supports digestive health and promotes satiety, helping to regulate appetite. The complex carbohydrates in millet provide a steady source of energy without causing blood sugar spikes, making it suitable for individuals with blood sugar concerns.
Rich in essential minerals like magnesium (114 mg), phosphorus (285 mg), and iron (3.01 mg), millet supports bone health, energy production, and overall cellular function. It is also a good source of B-vitamins, particularly thiamine (0.421 mg) and niacin (4.72 mg), which play key roles in metabolism and nervous system health.
Despite its many benefits, millet is low in sodium (5 mg per 100g), making it heart-healthy. It is also a gluten-free grain, making it an excellent choice for those with celiac disease or gluten intolerance.
Dietary Preferences & Allergen Information
- Gluten-Free: Ideal for those on a gluten-free diet or those with celiac disease.
- Vegetarian and Vegan Friendly: A plant-based protein source suitable for both vegetarians and vegans.
- Low in Sodium: Millet can be a valuable addition to a low-sodium diet.
Allergen Information: Millet is naturally free of common allergens such as dairy, nuts, and soy. However, cross-contamination during processing can occur, so always check the packaging for allergen warnings.
Conclusion
Millet is a nutritious, versatile whole grain that offers numerous health benefits. From supporting heart health to improving digestion, this ancient grain is a valuable staple in any diet. Whether enjoyed in savory dishes or incorporated into sweet recipes, millet’s mild flavor and impressive nutritional profile make it a great choice for any meal.
