Grains
Millet
Overview
Why eat millet?
Millet is a small, naturally gluten-free grain that cooks up fluffy and mild, making it an easy stand-in for rice or couscous. A cooked cup brings 6 g of protein along with magnesium, copper, phosphorus and B vitamins, so it delivers steady energy with more minerals than many refined grains.
Good to know: Millet is naturally gluten-free and very low in sodium, but its fiber is modest at 2.3 g per cup, so pair it with beans or vegetables for a more filling meal.
Magnesium for muscles and nerves
One cooked cup supplies 77 mg of magnesium, 18% of the Daily Value, a mineral involved in muscle function, nerve signalling and energy production.
Plant protein in a grain
With 6.1 g of protein per cup (12% DV), millet adds more staying power to a bowl or salad than most people expect from a grain.
Copper and zinc
A cup covers 31% of the Daily Value for copper and 14% for zinc, minerals that support immune function, iron handling and connective tissue.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in millet?
Calories
119kcal
Protein
3.5g
Carbs
24g
Fat
1g
Fiber
1.3g
Sugars
0.13g
Minerals
- Calcium3 mg0%
- Iron0.63 mg4%
- Magnesium44 mg10%
- Phosphorus100 mg8%
- Potassium62 mg1%
- Sodium2 mg0%
- Zinc0.91 mg8%
- Copper0.16 mg18%
- Selenium0.9 µg2%
Vitamins
- Vitamin E0.02 mg0%
- Vitamin K0.3 µg0%
- Thiamin (B1)0.11 mg9%
- Riboflavin (B2)0.08 mg6%
- Niacin (B3)1.3 mg8%
- Vitamin B60.11 mg6%
- Folate19 µg5%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Millet, cooked” (SR Legacy, FDC ID 168871).View the USDA record ↗ (opens in a new tab).