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The nutritional content of millet
Millet is a nutrient-rich grain that provides a variety of essential vitamins and minerals. A 100-gram serving of cooked millet contains approximately 358 calories, making it a good energy source for those looking to maintain an active lifestyle. It's also high in protein, with around 9 grams per serving, which supports muscle growth and repair.
In terms of vitamins, millet is particularly rich in B-complex nutrients. It contains 0.33 mg of thiamine (B1), 0.1 mg of riboflavin (B2), and 1.5 mg of niacin (B5), all of which play key roles in energy metabolism and cellular function. Additionally, it provides 0.89 mg of manganese and 3.63 mg of vitamin E, contributing to antioxidant support and overall health.
Minerals found in millet include calcium (41 mg), magnesium (107 mg), iron (5.1 mg), and potassium (284 mg). These are important for bone health, nerve function, oxygen transport, and maintaining proper fluid balance in the body. Millet also contains 229 mg of phosphorus, 4.3 mg of sodium, and 4.74 mcg of selenium, which helps support immune function and thyroid health.
With 73.5 grams of carbohydrates and 1.6 grams of dietary fiber, millet is a good source of complex carbs that provide sustained energy. It is naturally cholesterol-free and contains only 3.1 grams of fat, making it a heart-healthy option. Vitamin A (17 mcg) and carotene (1.2 mcg) contribute to eye health and immune support, while copper (0.54 mg) and zinc (1.87 mg) help with wound healing and metabolic processes.
Overall, millet is a versatile and nutritious grain that can be easily incorporated into a balanced diet, offering a wide range of health benefits.