Millet
100 g raw
378 kcal
Boiled, 100 g
119 kcal
Protein, fat and carbs per 100 g
- Protein
- 11 g
- Fat
- 4.2 g
- Carbs
- 72.8 g
- Fiber
- 8.5 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 378 kcal | 11 g | 4.2 g | 72.8 g |
| Soaked | 150% | 252 kcal | 7.3 g | 2.8 g | 48.5 g |
| Boiled | 318% | 119 kcal | 3.5 g | 1.3 g | 22.9 g |
| Steamed | 250% | 151 kcal | 4.4 g | 1.7 g | 29.1 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin E | 0.05 mg | 0% |
| Vitamin K | 0.9 mcg | 1% |
| Vitamin B1 (thiamine) | 0.42 mg | 38% |
| Vitamin B2 (riboflavin) | 0.29 mg | 26% |
| Vitamin B3 (niacin) | 4.7 mg | 34% |
| Vitamin B6 (pyridoxine) | 0.38 mg | 29% |
| Vitamin B9 (folate) | 85 mcg | 21% |
| Calcium | 8 mg | 1% |
| Iron | 3 mg | 17% |
| Magnesium | 114 mg | 37% |
| Phosphorus | 285 mg | 41% |
| Potassium | 195 mg | 8% |
| Sodium | 5 mg | 0% |
| Zinc | 1.7 mg | 21% |
| Selenium | 2.7 mcg | 5% |
| Copper | 0.75 mg | 83% |
| Manganese | 1.6 mg | 91% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculator