- See why millet is making a comeback in rural India: “Millet needs very little water, grows well on poor soil, is fast growing and suffers from very few diseases. Once harvested, it stores well for years. We see growing millet as a tool to empower local women farmers in the face of climate change.”
| PRIMARY MICRO NUTRIENTS | Iron, Copper, Magnesium, Manganese, Phosphorus, Zinc, Vitamins B1, B2, B3, B6 |
| SECONDARY MICRO NUTRIENTS | Choline, Folate, Vitamin B5 |
| NUTRITIONAL HIGHLIGHTS | protein content – Millet provides more essential amino acids than most other cereals, such as wheat, corn and rice
highly nutritious – a good source of copper, manganese, phosphorus, and magnesium antioxidant protection – Millet is rich in phenolic compounds, especially ferulic acid and catechins (study)that act as antioxidants to protect your body from harmful oxidative stress (study1, srudy2, study3, study4, study5). |
| FUNCTIONAL BENEFITS | protection against heart disease, diabetes, cancer – due to the beneficial effects of dietary fiber and anti-oxidants |
| NUTRITIONAL AND COOKING NOTES | Gluten free – however if you are severely allergic to Gluten, eat Millet with caution and monitor how if affects you: Millet contains prolamines that are similar to alpha-gliadin of wheat
Contains Goitrogens (thyroid gland) Soak and sprout – antinutrients in millet block your body’s absorption of certain minerals. Soaking and sprouting may reduce this grain’s antinutrient levels (see this study)
Instapot cooking instructions
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| RDA | Millet, cooked | |||
| Nutrient | Unit | per 100g | % RDA | |
| Water | g | 71.4 | ||
| Energy | kcal | 119 | ||
| Protein | g | 3.51 | ||
| Total lipid (fat) | g | 1 | ||
| Carbohydrate, by difference | g | 23.7 | ||
| Fiber, total dietary | g | 1.3 | ||
| Sugars, total | g | 0.13 | ||
| Minerals | ||||
| Calcium, Ca | mg | 1000 | 3 | 0.3% |
| Iron, Fe | mg | 8 | 0.63 | 7.9% |
| Magnesium, Mg | mg | 420 | 44 | 10.5% |
| Phosphorus, P | mg | 700 | 100 | 14.3% |
| Potassium, K | mg | 470 | 62 | 13.2% |
| Sodium, Na | mg | 2 | ||
| Zinc, Zn | mg | 11 | 0.91 | 8.3% |
| Copper, Cu | mg | 0.9 | 0.161 | 17.9% |
| Manganese, Mn | mg | 2.3 | 0.272 | 11.8% |
| Selenium, Se | µg | 55 | 0.9 | 1.6% |
| Vitamins | ||||
| Vitamin C, total ascorbic acid | mg | 90 | 0 | 0.0% |
| Thiamin | mg | 1.2 | 0.106 | 8.8% |
| Riboflavin | mg | 1.3 | 0.082 | 6.3% |
| Niacin | mg | 16 | 1.33 | 8.3% |
| Pantothenic acid | mg | 5 | 0.171 | 3.4% |
| Vitamin B-6 | mg | 1.7 | 0.108 | 6.4% |
| Folate, total | µg | 400 | 19 | 4.8% |
| Choline, total | mg | 11.2 | ||
| Betaine | mg | |||
| Vitamin B-12 | µg | 2.4 | 0 | 0.0% |
| Vitamin A, IU | IU | 5000 | 3 | 0.1% |
| Lutein + zeaxanthin | µg | 70 | ||
| Vitamin E, total | mg | 15 | 0.02 | 0.1% |
| Vitamin D | IU | 600 | 0 | 0.0% |
| Vitamin K (phylloquinone) | µg | 120 | 0.3 | 0.3% |
| Lipids | ||||
| Fatty acids, total saturated | g | 0.172 | ||
| Fatty acids, total monounsaturated | g | 0.184 | ||
| Fatty acids, total polyunsaturated | g | 0.508 | ||
| Amino Acids | ||||
| Tryptophan | g | 0.038 | ||
| Threonine | g | 0.113 | ||
| Isoleucine | g | 0.148 | ||
| Leucine | g | 0.446 | ||
| Lysine | g | 0.067 | ||
| Methionine | g | 0.07 | ||
| Cystine | g | 0.067 | ||
| Phenylalanine | g | 0.185 | ||
| Tyrosine | g | 0.108 | ||
| Valine | g | 0.184 | ||
| Arginine | g | 0.122 | ||
| Histidine | g | 0.075 | ||
| Alanine | g | 0.314 | ||
| Aspartic acid | g | 0.231 | ||
| Glutamic acid | g | 0.763 | ||
| Glycine | g | 0.092 | ||
| Proline | g | 0.279 | ||
| Serine | g | 0.205 |
Additional resources:
What Is Millet – from Healthline
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