per 100 grams
Carbohydrates 23.7 g
Proteins 3.5 g
Fats 1 g
Water 71.4 g
Sugar 0.1 grams
Fiber 1.3 grams
Ash 0.4 grams


119 Calories per 100g

Once relegated to the back shelf of the pantry, millet has made a big comeback, and for good reason. This ancient grain is packed with nutrients, is easy to prepare, and comes in a variety of forms, making it a versatile and delicious staple for any kitchen.

What is Millet?

Millet is an ancient grain that has recently been rediscovered as a powerhouse of nutrition and potential health benefits. It is a member of the grass family, meaning it is gluten-free, cholesterol-free, and low in calories. The most popular types of millet include foxtail, proso, and pearl millet. The grains can range in color from white and yellow to red and brown; the flavor is mild and nutty.

How to Prepare Millet

One of the great things about millet is that it is incredibly easy to prepare. All you need to do is rinse the grain, then cook it in boiling water—2 parts water to 1 part millet. Simmer the grain for 15-20 minutes, until all the water is absorbed. It is important to note that millet is highly absorbent, so it is best to use a little less water than you would for other grains.

Nutritional Benefits

Millet is known as one of the most nutrient-rich grains available. It is packed with minerals, vitamins, antioxidants, and plant-based proteins. This little grain is also high in fiber, which helps promote digestive health and aids in weight loss. Additionally, millet is a good source of essential fatty acids, which can help reduce cholesterol levels and improve heart health.

A study published in the Journal of Nutrition and Metabolism found that one type of millet (white foxtail) has significant amounts of magnesium, iron, phosphorus, calcium, and zinc. Furthermore, the same study showed that millet can help regulate blood sugar levels, which can benefit those with diabetes.


Millet can be used in a variety of dishes. It can be added to soups and stews or used as a side dish. You can also use millet to make porridge, salads, patties, or pancakes. Millet flour is also available for baking. It’s even possible to make a healthful, dairy-free “milk” by blending the cooked grain with water.

The variety of uses for this ancient grain makes it a great addition to any kitchen. With its unique flavor and its nutritional benefits, millet is sure to become a staple in your pantry.


With its abundance of nutrients, health benefits, and versatile uses, millet is becoming increasingly popular in home kitchens. It is easy to prepare and includes a mild, nutty flavor. With a little creativity, millet can be used in a variety of dishes and millet flour is a great option for baking as well. Its nutrient-rich profile makes it even more appealing for those looking for a nutritious and satisfying addition to their diet. All in all, millet is a grain worth stocking up on.