Millet nutrition, glycemic index, calories, and serving size
Millet Glycemic index (GI)
According to The International Tables of Glycemic Index, there are at least three forms of millets, with three different glycemic indices.
Boiled millet from Canada has a glycemic index of 71±10, millet flour porridge or gruel from Kenya has a GI of 107 and finally millet porridge from China with a GI of 62±3. Based on these numbers we have chosen 71 to represent the average GI of a millet.
A millet crop species ragi or so called finger millet (Eleusine coracana) has a GI of 84. The GI of roasted bread made from ragi flour is 104±13. And ragi, dehusked, soaked, stored moist and steamed has a GI of 68±10.
As we see, the GI in all these forms of millet foods is high, with flour’s GI being even higher than a 100.
However some studies have shown millets to have positive effects on glycemic control in patients with diabetes and on cardiovascular factors.
Another group of scientists has researched the effects of a cereal, made from a special sort of millets, Panicum sumatrense, and found out that even after processing milett into cereal, the glycemic index on average stays the same, which turns millet cereal into a valuable component of a healthy diet.
Important nutritional characteristics for Millet
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NEW NUTRITION FACTS LABEL
Serving Size ______________
Millet nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Millet
All nutrients for Millet per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||26%||42%||11.02g||3.9 times more than Broccoli|
|Fats||6%||55%||4.22g||7.9 times less than Cheese|
|Carbs||24%||9%||72.85g||2.6 times more than Rice|
|Calories||19%||18%||378kcal||8 times more than Orange|
|Fiber||34%||13%||8.5g||3.5 times more than Orange|
|Calcium||1%||82%||8mg||15.6 times less than Milk|
|Iron||38%||21%||3.01mg||1.2 times more than Beef|
|Magnesium||27%||14%||114mg||1.2 times less than Almond|
|Phosphorus||41%||18%||285mg||1.6 times more than Chicken meat|
|Potassium||6%||60%||195mg||1.3 times more than Cucumber|
|Sodium||0%||90%||5mg||98 times less than White Bread|
|Zinc||15%||43%||1.68mg||3.8 times less than Beef|
|Copper||83%||18%||0.75mg||5.3 times more than Shiitake|
|Vitamin E||0%||91%||0.05mg||29.2 times less than Kiwifruit|
|Vitamin B1||35%||20%||0.42mg||1.6 times more than Pea|
|Vitamin B2||22%||28%||0.29mg||2.2 times more than Avocado|
|Vitamin B3||30%||35%||4.72mg||2 times less than Turkey meat|
|Vitamin B5||17%||40%||0.85mg||1.3 times less than Sunflower seed|
|Vitamin B6||30%||33%||0.38mg||3.2 times more than Oat|
|Folate||21%||26%||85µg||1.4 times more than Brussels sprout|
|Vitamin K||1%||78%||0.9µg||112.9 times less than Broccoli|
|Tryptophan||0%||76%||0.12mg||2.6 times less than Chicken meat|
|Threonine||0%||76%||0.35mg||2 times less than Beef|
|Isoleucine||0%||75%||0.47mg||2 times less than Salmon|
|Leucine||0%||67%||1.4mg||1.7 times less than Tuna|
|Lysine||0%||85%||0.21mg||2.1 times less than Tofu|
|Methionine||0%||74%||0.22mg||2.3 times more than Quinoa|
|Phenylalanine||0%||73%||0.58mg||1.2 times less than Egg|
|Valine||0%||74%||0.58mg||3.5 times less than Soybean|
|Histidine||0%||77%||0.24mg||3.2 times less than Turkey meat|
|Saturated Fat||4%||65%||0.72g||8.2 times less than Beef|
|Monounsaturated Fat||0%||68%||0.77g||12.7 times less than Avocado|
|Polyunsaturated fat||0%||30%||2.13g||22.1 times less than Walnut|
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.