Millet Nutrition Facts and Health Benefits

Millet is a highly nutritive-rich gluten-free grain that resembles couscous in its appearance.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 15, 2022.

Millet is a grain product that can be used in many ways and has incredible benefits. As an alternative to grains like wheat, millet is a gluten-free option.

It looks similar to couscous, and besides being a good source of protein and fiber, it is also rich in B vitamins and many minerals.

It has a high unsaturated fat content and is beneficial for maintaining cardiovascular health as it does not contain cholesterol or trans fat.

Except for lysine, it contains a sufficient amount of other essential amino acids, so when consumed with a legume source, it makes up for the legume’s methionine deficiency.

In addition, thanks to the lysine content of legumes, the missing lysine content of millet is also completed.

It is an excellent source of copper, manganese, and magnesium. With only 100 grams, it can meet 83% of daily copper needs and 71% of daily manganese needs.

Read on to learn about its many other benefits.

Millet Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of millet:

  • Energy: 378 calories
  • Carbs: 72.8 grams
  • Fiber: 8.5 grams
  • Protein: 11 grams
  • Fat: 4.22 grams
  • Saturated Fat: 0.723 grams

Jump to a section where you can learn more about millet nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Millet

Thanks to a significant amount of specific vitamins and minerals, millet could provide several health benefits.

Continue reading to discover the potential benefits of consuming millet.

May Improve Oxygen Transport Through the Body

Iron is an important mineral involved in several bodily functions, including the supply of energy to the cells and the transport of oxygen to the tissues through the bloodstream.

Our body uses this mineral to make hemoglobin, a form of protein in red blood cells, which transports oxygen from the lungs to all the organs and tissues of the body.

It also helps in the formation of myoglobin, another protein that carries oxygen to the muscles.

The body also needs iron to secrete some hormones. It is needed for the normal growth and development of the body.

It also helps the immune system function more effectively, thus preventing infections due to bacteria, viruses, and fungi.

Iron helps to support energy production at the cellular level. It can ensure the body receives a steady supply of fuel, thus allowing you to feel fresh and energetic and maintain focus.

It can also support digestive processes, thus improving the absorption of nutrients in the gut.

They May Improve the Availability of Iron

Vitamin B9 or folate works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

It plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

It also aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in the normal growth and development of children.

May Improve Bone Mineral Density

Manganese is a vital nutrient that helps in the formation of connective tissue, blood clotting factors, bones, and reproductive hormones.

When combined with other nutrients like calcium and zinc, manganese can support the bone formation processes and improve bone mineral density.

This is especially important for postmenopausal women and older men who are at a higher risk of osteoporosis due to the decline in bone mineral density.

It also supports the metabolism of fat and carbohydrate and enhances calcium absorption. It can help with blood sugar regulation, thereby improving glycemic control in patients with diabetes.

Manganese is an integral part of the body’s antioxidant mechanisms. It helps in the synthesis of an enzyme called superoxide dismutase, which acts as a powerful antioxidant in the body and prevents oxidative stress linked to the high risk of cancer, autoimmune disorders, and diabetes.

It is also needed for normal nerve and brain function.

Manganese can also reduce inflammation and hence, can be useful as a potential therapeutic agent for the management of inflammatory disorders such as osteoarthritis and inflammatory bowel disease.

They May Improve Your Sleep

Magnesium plays a key role in improving the duration and quality of sleep.

It maintains the chemical balance in the nervous system and creates a sense of calmness and relaxation that is favorable for getting sound sleep.

Magnesium can also regulate the secretion of neurotransmitters in the brain, thus stimulating the production of the sleep hormone called melatonin. It can elevate the melatonin levels in the nervous system, thus reducing the time needed to fall asleep.

This mineral also has the ability to stimulate the normal activities of the nervous system and reduce the risk of mood disorders and depression.

Magnesium is important for maintaining bone health and improving the utilization of glucose for energy. It also supports immune function and regulates blood pressure and lung functions.

It can fight inflammation and improve digestion, thereby relieving constipation. It can prevent the risk of diseases linked to chronic inflammation, such as diabetes and cancer, and improve general health.

May Improve the Carbohydrate Metabolism

Copper is needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel to perform its critical functions.

It is needed by the body for several functions, including the formation of red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

They May Improve Glycemic Control

The primary function of phosphorus is linked to the formation of teeth and bones.

It also plays a role in regulating the utilization of carbohydrates and fats in the body, thus ensuring a steady supply of fuel to the cells.

It can improve glycemic control in patients with diabetes and reduce the risk of complications.

Phosphorus is also needed for the synthesis of proteins, which form the building blocks of the tissues of the body.

This effect of phosphorus can support the growth and development of the body’s organs.

It can also improve the maintenance and repair of the organs by accelerating the healing of the tissues damaged due to free radicals, inflammation, toxic exposure, and age-related degenerative changes.

This can help sustain the normal activities of the body and improve general health.

Phosphorus also helps to remove unwanted waste material from the body, thus reducing the toxic overload and cleansing the blood. This can restore healthy bodily functions and reduce the risk of several diseases.

They May Help With Diabetes Management

Vitamin B6 or pyridoxine can help release sugar from the fats stored in the body to meet the need for energy supply in the future.

This action of vitamin B6 can be beneficial in the management of diabetes.

It can regulate the amount of fat that can be converted into a usable form of energy, especially in the absence of a ready supply of carbohydrates from dietary sources.

This can ensure the body receives a steady supply of glucose, which is its primary source of fuel and protect patients against serious complications of diabetes.

Vitamin B6 can also help in the formation of red blood cells and, thus, improve the bodily functions involved in the transportation of oxygen in the form of oxyhemoglobin.

Vitamin B6 is important for the normal development of the brain in children. It can also keep the immune system and nervous system healthy and, thus, reduce the risk of several diseases.

Millet Nutrition Facts

Continue reading to find out the following millet nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown


Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on millet macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate24% DV72.8 g
Protein22% DV11 g
Fat5% DV4.22 g

Vitamin Content

Millet are excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Here's the full millet vitamin content per 100g:

Vitamin A0% DV0 IU
Vitamin C0% DV0 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)35% DV0.421 mg
Vitamin B2 (Riboflavin)22% DV0.29 mg
Vitamin B3 (Niacin)30% DV4.72 mg
Vitamin B5 (Pantothenic acid)17% DV0.848 mg
Vitamin B6 (Pyroxidine)23% DV0.384 mg
Vitamin B9 (Folate)21% DV85 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E0% DV0.05 mg
Vitamin K1% DV0.9 µg

Mineral Content

Millet are excellent source of Copper, Magnesium, and Manganese.

They also contain a good amount of Iron, Phosphorus, and Zinc and some Potassium, and Selenium.

Here's the full millet mineral content per 100g:

Calcium1% DV8 mg
Copper83% DV0.75 mg
Fluoride0% DV0 mg
Iron17% DV3.01 mg
Magnesium27% DV114 mg
Manganese71% DV1.63 mg
Phosphorus23% DV285 mg
Potassium4% DV195 mg
Selenium5% DV2.7 μg
Sodium0% DV5 mg
Zinc15% DV1.68 mg

Protein and Amino Acid Profile

Millet contain 11 g of protein per 100 g, or in other words, millet provide 2.91 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in millet contain all nine essential amino acids, however, they are a little bit low in lysine.

Histidine OK31% DV0.236 g
Isoleucine OK31% DV0.465 g
Leucine OK47% DV1.4 g
Lysine Low9% DV0.212 g
Methionine OK20% DV0.221 g
Phenylalanine OK39% DV0.58 g
Threonine OK31% DV0.353 g
Tryptophan OK40% DV0.119 g
Valine OK30% DV0.578 g

Fat Breakdown

Around 10% of the calories in millet are from fat. Millet have 4.22 grams or 5% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Millet fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, millet is cholesterol free.

Millet do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat5% DV4.22 g
Saturated Fat4% DV0.723 g
Monounsaturated Fatdo not have a %DV0.773 g
Polyunsaturated Fatdo not have a %DV2.13 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

77% of the calories in millet come from carbohydrates.

Carbs in millet are mostly starch (88%), followed by fiber and sugars.

When it comes to sugars, millet are almost sugar-free.

Millet are a great source of fiber, and considered as a "high fiber food", as the contain 17 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of millet is 8.5.

Total Carbohydrate26% DV72.8 g
Dietary Fiber30% DV8.5 g
Sugars0% DV0 g

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