Millet
A small, gluten-free grain that's a staple across Africa and Asia, notably alkaline-forming compared to most grains.
Energy
Gut Health
Bone Health
Millet is a gluten-free grain packed with magnesium, phosphorus, and fiber. It helps lower cholesterol and supports digestive health. Use millet as a porridge, salad base, or in baking.
Millet
Per
1 cup, cooked (174g)
Calories
207
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
6%
Magnesium
18%
Potassium
2%
Calcium
0%
Fiber
2.3g
Nutrition Highlights
Magnesium, phosphorus, fiber, manganese
,
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Toast dry millet in a pan for a few minutes before adding liquid, it deepens the flavor and helps the grains stay separate rather than turning mushy.
Absorption Boost
Vitamin C foods, improves absorption of millet's non-heme iron
Legumes, rounds out the amino acid profile
Use Caution If
You have hypothyroidism, millet contains goitrogenic compounds; cooking and varied diet reduce the impact
You're newly increasing fiber intake, introduce gradually
Storage
Store uncooked millet in an airtight container in a cool, dry place; keeps for up to a year.
Biomarkers to Track
Subjective
(Daily)
Energy stability
Digestive comfort
Objective
(Quarterly)
Fasting blood glucose
Magnesium status