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How many calories in millet

How many calories in millet

, by saikat dutta, 3 min reading time

How many calories in millet, an ancient grain enjoying a modern resurgence, has captured the attention of health-conscious individuals worldwide. But with numerous millet varieties available, questions about their calorie content and nutritional value naturally arise. This comprehensive guide delves into the world of millet, exploring its calorie count, diverse nutritional profile, and potential health benefits.

Millet: A Nutritional Powerhouse

Millet encompasses a diverse group of small-seeded cereal grains, including pearl millet, foxtail millet, finger millet, proso millet, and kodo millet. Each variety boasts a unique nutritional profile, but they all share certain key characteristics.

Millet is naturally gluten-free, making it a suitable alternative for individuals with celiac disease or gluten sensitivity. It is also a good source of protein, fiber, and essential vitamins and minerals.

Calorie Content of Millet

The calorie content of millet varies slightly depending on the specific type. However, on average, one cup (175 grams) of cooked millet contains approximately:

  • Calories: 207
  • Fat: 1.7 grams
  • Protein: 6 grams
  • Carbohydrates: 41 grams
  • Fiber: 2.9 grams

As you can see, millet is a relatively low-calorie grain, making it a suitable choice for weight management or maintaining a healthy diet.

Nutritional Profile of Millet

Beyond its calorie content, millet offers an impressive array of nutrients, including:

  • Protein: Millet is a good source of plant-based protein, providing about 6 grams per cup. This makes it a valuable addition to vegetarian and vegan diets.
  • Fiber: Millet is high in fiber, with one cup containing nearly 3 grams. Fiber promotes digestive health, regulates blood sugar levels, and contributes to feelings of fullness.
  • Iron: Millet is a rich source of iron, a mineral essential for red blood cell production and oxygen transport. One cup provides about 15% of the daily recommended intake of iron.
  • Magnesium: This mineral plays a crucial role in muscle function, nerve transmission, and blood sugar control. One cup of millet provides about 20% of the daily recommended intake of magnesium.
  • Phosphorus: Millet is a good source of phosphorus, which is essential for bone health, energy production, and cell repair.
  • Manganese: This trace mineral is involved in metabolism, bone health, and antioxidant defense. Millet provides about 50% of the daily recommended intake of manganese.

Health Benefits of Millet

The impressive nutritional profile of millet translates into numerous potential health benefits, including:

  • Improved blood sugar control: The high fiber content of millet helps regulate blood sugar levels, making it beneficial for individuals with diabetes or prediabetes.
  • Reduced risk of heart disease: Millet's cholesterol-lowering properties and high fiber content contribute to heart health.
  • Enhanced digestion: The fiber in millet promotes healthy digestion and regularity.
  • Weight management: Millet's low calorie content and high fiber content can aid in weight management by promoting feelings of fullness and reducing overall calorie intake.
  • Gluten-free option: Millet is a naturally gluten-free grain, making it a safe and healthy choice for individuals with celiac disease or gluten sensitivity.

Incorporating Millet into Your Diet

Millet's versatility makes it a welcome addition to various dishes. Here are some ways to enjoy this nutritious grain:

  • Breakfast porridge: Cook millet with milk or water and top with fruits, nuts, and seeds for a healthy and satisfying breakfast.
  • Salads: Add cooked millet to salads for extra protein, fiber, and texture.
  • Soups and stews: Millet thickens soups and stews while adding a nutty flavor.
  • Side dish: Serve cooked millet as a side dish alongside your favorite protein and vegetables.
  • Stuffed vegetables: Use cooked millet as a filling for peppers, tomatoes, or other vegetables.
  • Flatbreads and tortillas: Millet flour can be used to make gluten-free flatbreads and tortillas.


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