Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Millet nutrition, glycemic index, calories, and serving size

Millet, raw
*all the values are displayed for the amount of 100 grams

Millet Glycemic index (GI)

71

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.

 

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037128/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4554602/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: December 04, 2020

Important nutritional characteristics for Millet

Millet
Glycemic index ⓘ Source:
71 (high)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (200 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
8.8 (acidic )
Calories
378
91% Carbs
87% Fiber
86% Magnesium
82% Phosphorus
82% Calories
Explanation: The given food contains more Carbs than 91% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Magnesium, Phosphorus, and Calories.

Check out similar food or compare with current

Macronutrients chart

12% 5% 73% 9% 4%
Protein:
Daily Value: 22%
11.02 g of 50 g
22%
Fats:
Daily Value: 6%
4.22 g of 65 g
6%
Carbs:
Daily Value: 24%
72.85 g of 300 g
24%
Water:
Daily Value: 0%
8.67 g of 2,000 g
0%
Other:
3.24 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 378
% Daily Value*
6%
Total Fat 4g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 5mg
24%
Total Carbohydrate 73g
36%
Dietary Fiber 9g
Total Sugars g
Includes ? g Added Sugars
Protein 11g
Vitamin D 0mcg 0%

Calcium 8mg 1%

Iron 3mg 38%

Potassium 195mg 6%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Millet nutrition infographic

Millet nutrition infographic
Copy infographic link

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 113% 82% 123% 18% 1% 46% 250% 213% 15% 0%
Calcium: 8 mg of 1,000 mg 1%
Iron: 3.01 mg of 8 mg 38%
Magnesium: 114 mg of 420 mg 27%
Phosphorus: 285 mg of 700 mg 41%
Potassium: 195 mg of 3,400 mg 6%
Sodium: 5 mg of 2,300 mg 0%
Zinc: 1.68 mg of 11 mg 15%
Copper: 0.75 mg of 1 mg 83%
Manganese: 1.632 mg of 2 mg 71%
Selenium: 2.7 µg of 55 µg 5%
Choline: mg of 550 mg 0%

Mineral chart - relative view

Magnesium
114 mg
TOP 14%
Copper
0.75 mg
TOP 18%
Phosphorus
285 mg
TOP 18%
Iron
3.01 mg
TOP 21%
Manganese
1.632 mg
TOP 29%
Zinc
1.68 mg
TOP 43%
Potassium
195 mg
TOP 60%
Selenium
2.7 µg
TOP 74%
Calcium
8 mg
TOP 82%
Sodium
5 mg
TOP 90%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.05 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.421 mg of 1 mg 35%
Vitamin B2: 0.29 mg of 1 mg 22%
Vitamin B3: 4.72 mg of 16 mg 30%
Vitamin B5: 0.848 mg of 5 mg 17%
Vitamin B6: 0.384 mg of 1 mg 30%
Folate: 85 µg of 400 µg 21%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.9 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B1
0.421 mg
TOP 20%
Folate
85 µg
TOP 26%
Vitamin B2
0.29 mg
TOP 28%
Vitamin B6
0.384 mg
TOP 33%
Vitamin B3
4.72 mg
TOP 35%
Vitamin B5
0.848 mg
TOP 40%
Vitamin K
0.9 µg
TOP 78%
Vitamin E
0.05 mg
TOP 91%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 128% 101% 100% 154% 31% 64% 100% 96% 102%
Tryptophan: 119 mg of 280 mg 43%
Threonine: 353 mg of 1,050 mg 34%
Isoleucine: 465 mg of 1,400 mg 33%
Leucine: 1400 mg of 2,730 mg 51%
Lysine: 212 mg of 2,100 mg 10%
Methionine: 221 mg of 1,050 mg 21%
Phenylalanine: 580 mg of 1,750 mg 33%
Valine: 578 mg of 1,820 mg 32%
Histidine: 236 mg of 700 mg 34%

Fat type information

0.723% 0.773% 2.134%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g

Fiber content ratio for Millet

8.5% 64.35%
Sugar: g
Fiber: 8.5 g
Other: 64.35 g

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 D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
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 B12 0% 100% 0µg N/A
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
Cholesterol 0% 100% 0mg N/A
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

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
-->