Millet Grain

So, millet grain - what's to do?

Well for starters, millet is gluten free so is good for people with a gluten intolerance. You can serve millet grain in place of potatoes, rice and other grains for a varied diet. Try it as a breakfast porridge, add it to baked scones, breads and muffins and also add to soups and stews to top up the fibre content of your meal.

How to cook millet grains - As with all grains, rinse thoroughly under running water before cooking. Add roughly one cup of millet to three cups of water or vegetable stock, bring to the boil and then simmer for roughly half an hour. This will give you a consistency similar to rice but if you want a creamier millet, add a bit of water now and again and stir frequently. For a nuttier flavour, try roasting the grains in the oven until a golden colour - around ten minutes or so, or place in a dry skillet for a few minutes, mixing frequently. Then simmer them as stated above.

Nutrition: Millet is a good source of manganese, phosphorus, Niacin (B3) and magnesium. Magnesium helps to build and strengthen bones and also helps with blood circulation.

Manganese helps the body to utilise key nutrients in your diet and helps with bone health. Manganese also helps to maintain normal blood sugar levels and plays a part in thyroid gland health.

Phosphorus helps with bone and teeth formation.

Vitamin B3 (niacin) helps to stabilise blood sugar, helps the body to process fats and also helps to lower cholesterol levels.

Millet, cooked

Refuse: 0%  
NDB No: 20032 (Nutrient values and weights are for edible portion)

Nutrient	Units	1.00 X 1 cup ------- 174g
Proximates
Water	g	124.25
Energy	kcal	207
Energy	kJ	867
Protein	g	6.11
Total lipid (fat)	g	1.74
Ash	g	0.71
Carbohydrate, by difference	g	41.19
Fiber, total dietary	g	2.3
Sugars, total	g	0.23
Minerals
Calcium, Ca	mg	5
Iron, Fe	mg	1.10
Magnesium, Mg	mg	77
Phosphorus, P	mg	174
Potassium, K	mg	108
Sodium, Na	mg	3
Zinc, Zn	mg	1.58
Copper, Cu	mg	0.280
Manganese, Mn	mg	0.473
Selenium, Se	mcg	1.6
Vitamins
Vitamin C, total ascorbic acid	mg	0.0
Thiamin	mg	0.184
Riboflavin	mg	0.143
Niacin	mg	2.314
Pantothenic acid	mg	0.298
Vitamin B-6	mg	0.188
Folate, total	mcg	33
Folic acid	mcg	0
Folate, food	mcg	33
Folate, DFE	mcg_DFE	33
Choline, total	mg	19.5
Vitamin B-12	mcg	0.00
Vitamin B-12, added	mcg	0.00
Vitamin A, RAE	mcg_RAE	0
Retinol	mcg	0
Carotene, beta	mcg	3
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Vitamin A, IU	IU	5
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	122
Vitamin E (alpha-tocopherol)	mg	0.03
Vitamin E, added	mg	0.00
Vitamin D (D2 + D3)	mcg	0.0
Vitamin D	IU	0
Vitamin K (phylloquinone)	mcg	0.5
Lipids
Fatty acids, total saturated	g	0.299
4:0	g	0.000
6:0	g	0.000
8:0	g	0.000
10:0	g	0.000
12:0	g	0.002
14:0	g	0.000
16:0	g	0.219
18:0	g	0.064
Fatty acids, total monounsaturated	g	0.320
16:1 undifferentiated	g	0.005
18:1 undifferentiated	g	0.306
20:1	g	0.009
22:1 undifferentiated	g	0.000
Fatty acids, total polyunsaturated	g	0.884
18:2 undifferentiated	g	0.835
18:3 undifferentiated	g	0.049
18:4	g	0.000
20:4 undifferentiated	g	0.000
20:5 n-3 (EPA)	g	0.000
22:5 n-3 (DPA)	g	0.000
22:6 n-3 (DHA)	g	0.000
Cholesterol	mg	0
Amino acids
Tryptophan	g	0.066
Threonine	g	0.197
Isoleucine	g	0.258
Leucine	g	0.776
Lysine	g	0.117
Methionine	g	0.122
Cystine	g	0.117
Phenylalanine	g	0.322
Tyrosine	g	0.188
Valine	g	0.320
Arginine	g	0.212
Histidine	g	0.130
Alanine	g	0.546
Aspartic acid	g	0.402
Glutamic acid	g	1.328
Glycine	g	0.160
Proline	g	0.485
Serine	g	0.357
Other
Alcohol, ethyl	g	0.0
Caffeine	mg	0
Theobromine	mg	0

USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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