Millet (raw) nutrition facts
Panicum miliaceum L.
100 grams of millet, raw contain 378 calories, 11 g of protein, 73 g of carbohydrates and 4.2 g of fat. It is an excellent source of copper (83% DV), manganese (71% DV), thiamin (B1) (35% DV) and dietary fiber (30% DV). Most of its calories (78%) come from carbs. It is high in fiber.
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Values shown for 100 g.
Rich in
- Copper83%
- Manganese71%
- Thiamin (B1)35%
- Dietary fiber30%
- Niacin (B3)30%
- Magnesium27%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 0.9 µg | 1% |
| Thiamin (B1) | 0.42 mg | 35% |
| Riboflavin (B2) | 0.29 mg | 22% |
| Niacin (B3) | 4.72 mg | 30% |
| Pantothenic acid (B5) | 0.85 mg | 17% |
| Vitamin B6 | 0.38 mg | 23% |
| Folate | 85 µg | 21% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 8 mg | 1% |
| Iron | 3.01 mg | 17% |
| Potassium | 195 mg | 4% |
| Magnesium | 114 mg | 27% |
| Phosphorus | 285 mg | 23% |
| Zinc | 1.68 mg | 15% |
| Copper | 0.75 mg | 83% |
| Manganese | 1.63 mg | 71% |
| Selenium | 2.7 µg | 5% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.72 g | 4% |
| Monounsaturated fat | 0.77 g | - |
| Polyunsaturated fat | 2.13 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 8.67 g | - |
How it compares to other cereal grains and pasta
| Per 100 g | Millet (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 378 | 284 | +33% |
| Protein | 11 g | 8.81 g | +25% |
| Total carbohydrate | 72.8 g | 58.5 g | +25% |
| Total fat | 4.22 g | 2.25 g | +87% |
| Dietary fiber | 8.5 g | 5.77 g | +47% |
| Sodium | 5 mg | 94.9 mg | -95% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 169702. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.