Millet is a good source of whole grains, scoring 62/100, primarily due to its minimally processed nature and contribution of essential minerals.
Millet is a minimally processed whole grain, classified as NOVA 1.
It provides 10% of the Daily Value for magnesium per 100g serving.
A 100g serving contains only 119 calories and 1g of total fat.
This grain is very low in sodium at 2mg and contains no added sugar.
With 3.51g of protein per 100g, millet contributes to daily protein intake.
Scores +6 points above the grain category average (56/100 across 107 foods).
Fiber
1.3g
5% of Daily Value
Protein
3.51g
7% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
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What it brings to the table
Micronutrients (Magnesium)+2
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 62
Millet earns a FoodScore of 62 out of 100, placing it in the 'Good' category. Its score benefits significantly from being a minimally processed whole food, designated NOVA class 1, which adds a substantial 10 points. This classification highlights its natural state and lack of industrial alteration, aligning with dietary guidelines that prioritize whole, unprocessed foods. Additionally, millet receives a 2-point bonus for its micronutrient content, specifically for magnesium, providing 10% of the Daily Value per 100g serving. The food's low levels of undesirable components also contribute positively; it contains no added sugar, only 2mg of sodium, and a minimal 1g of total fat, with very low saturated fat. While its fiber content of 1.3g per 100g is present, it is not high enough to earn a significant bonus. To achieve a higher score, millet would need to offer a more substantial amount of fiber or a wider range of micronutrients at higher Daily Values.
Health benefits
What the nutrients in millet cooked actually do for you, grounded in established dietary science.
Supports Blood Sugar Management
Millet can contribute to better blood sugar control due to its nature as a whole grain. Whole grains are digested more slowly than refined grains, leading to a more gradual rise in blood glucose. With 1.3g of fiber per 100g and no added sugar, millet helps to prevent rapid spikes in blood sugar. Including whole grains like millet in the diet is a strategy emphasized by dietary guidelines for individuals managing blood sugar levels. However, portion sizes still matter, and combining millet with other fiber-rich foods can further enhance this benefit.
Aids in Weight Management
Including millet in your diet can be beneficial for weight management due to its nutritional profile. A 100g serving provides 119 calories and 3.51g of protein, contributing to satiety without a high calorie load. The fiber content, though not exceptionally high, also plays a role in promoting feelings of fullness, which can help reduce overall calorie intake. Choosing whole grains like millet over more calorie-dense or refined options can support weight goals as part of a balanced diet. It's important to consider cooking methods and additions, as these can impact the overall calorie and nutrient density.
Contributes to Bone Health
Millet provides essential minerals that are important for maintaining strong bones. A 100g serving contains 44mg of magnesium, which is 10% of the Daily Value. Magnesium is a crucial mineral involved in bone formation and maintaining bone density. While not a primary source of calcium, the magnesium in millet works synergistically with calcium and vitamin D to support skeletal health. Regular intake of magnesium-rich foods like millet can contribute to overall bone strength, especially when combined with other calcium and vitamin D sources.
Supports Energy Production
Millet is a good source of carbohydrates, providing sustained energy, and contains minerals vital for cellular energy production. The 44mg of magnesium per 100g, representing 10% of the Daily Value, is particularly important. Magnesium is a cofactor in hundreds of enzymatic reactions in the body, including those involved in converting food into energy. The iron content, at 0.63mg (4% DV), also plays a role in oxygen transport, which is essential for energy. Incorporating millet into meals can help maintain consistent energy levels throughout the day without the rapid energy crashes associated with refined carbohydrates.
Millet is a good source of whole grains, scoring 62/100, primarily due to its minimally processed nature and contribution of essential minerals.
How to eat it
Millet is a versatile whole grain that can be incorporated into a US diet in various ways, often serving as a nutritious alternative to rice or quinoa. It has a mild, slightly nutty flavor and a fluffy texture when cooked, making it suitable for both sweet and savory dishes. It's commonly used in porridges, side dishes, salads, or as a base for grain bowls. A reasonable serving size is typically around 1/2 to 1 cup cooked.
To cook millet, use a 1:2 ratio of millet to water or broth; bring to a boil, then simmer covered for about 20 minutes until the liquid is absorbed and the grains are tender.
For a breakfast option, cook millet with milk or plant-based milk and top with fruit, nuts, or a touch of cinnamon for a fiber-rich start to your day.
Use cooked millet as a base for savory grain bowls, combining it with roasted vegetables, lean protein, and a light dressing for a balanced meal.
Store uncooked millet in an airtight container in a cool, dark place for several months; cooked millet can be refrigerated for 3-4 days.
Things to keep in mind
Millet is generally considered safe for most people and is naturally gluten-free, making it a suitable grain for individuals with celiac disease or gluten sensitivity. There are no widely documented common allergies specific to millet. Some individuals with thyroid conditions have raised concerns about goitrogenic compounds in millet, but these are typically inactivated by cooking, and consumption in normal dietary amounts is not considered a risk for most people. As with any fiber-containing food, consuming very large quantities rapidly may cause mild digestive discomfort in some individuals, but this is uncommon with typical serving sizes.
Yes, cooked millet is considered a healthy whole grain. It scores 62/100 on FoodScore, indicating it's a good choice. It's a minimally processed food (NOVA 1) and provides beneficial minerals like magnesium, contributing to overall dietary quality.
Is millet good for weight loss?
Millet can be a beneficial food for weight management. A 100g serving is relatively low in calories (119 kcal) and provides protein (3.51g) and some fiber (1.3g), which can help promote satiety and reduce overall calorie intake. Its whole grain nature supports sustained energy without rapid blood sugar spikes.
Is millet an ultra-processed food?
No, millet is not an ultra-processed food. It is classified as NOVA 1, meaning it is an unprocessed or minimally processed whole grain. This indicates it retains its natural nutritional integrity and has not undergone significant industrial alteration.
How do I cook millet so it's fluffy and not mushy?
To achieve fluffy millet, use a 1:2 ratio of millet to water or broth. Rinse the millet first, then combine with liquid, bring to a boil, reduce heat to low, cover, and simmer for about 20 minutes until all liquid is absorbed. Let it sit covered off the heat for 5-10 minutes before fluffing with a fork for the best texture.
What can I use instead of millet?
If you're looking for alternatives, other whole grains like quinoa, brown rice, or couscous (if not gluten-sensitive) can be good substitutes for millet in many recipes. Each offers a slightly different texture and nutrient profile, but all provide the benefits of whole grain consumption.
Does millet contain gluten?
No, millet is naturally gluten-free. This makes it an excellent grain choice for individuals with celiac disease, gluten sensitivity, or those following a gluten-free diet. Always check product labels to ensure no cross-contamination if you have a severe gluten allergy.
Is millet good for diabetics?
Millet can be a good choice for individuals managing diabetes. As a whole grain with no added sugar and some fiber, it contributes to more stable blood sugar levels compared to refined grains. Its slower digestion helps prevent rapid glucose spikes, supporting overall glycemic control.