Millet has been cultivated in China since 4500BC. Millet is tall grass standing up to 15 feet (5 m) high. The grain is formed in ‘ears’, called heads, similar to corn. Each stalk forms 6 heads, called a ‘spray’. There are two basic varieties, broomyard millet that grows in China and pearl millet that is grown in Africa and Egypt where they make it into a kind of flat bread.
The popular table variety is pearl millet and it is a favorite grain to use in bird feed. Finger millet is a variety that was stored in the head as the longest keeping variety. Egyptians make a beer from fermented millet. Millet is often used as a cooked cereal and provides twice the protein of wheat.
Millet may be added to soups and baked into baked goods, giving a nice crunch and taste. It is gluten free, which is an important consideration for those who are gluten sensitive. It is unique as in remains alkaline after cooking.
(R.B.)
Millet, cooked, 1 Cup
| Nutrient | Units | 1.00 X 1 cup ——- 174g |
|---|---|---|
| Proximates | ||
| Water |
g
|
124.25
|
| Energy |
kcal
|
207
|
| Energy |
kj
|
867
|
| Protein |
g
|
6.11
|
| Total lipid (fat) |
g
|
1.74
|
| Ash |
g
|
0.71
|
| Carbohydrate, by difference |
g
|
41.19
|
| Fiber, total dietary |
g
|
2.3
|
| Sugars, total |
g
|
0.23
|
| Minerals | ||
| Calcium, Ca |
mg
|
5
|
| Iron, Fe |
mg
|
1.10
|
| Magnesium, Mg |
mg
|
77
|
| Phosphorus, P |
mg
|
174
|
| Potassium, K |
mg
|
108
|
| Sodium, Na |
mg
|
3
|
| Zinc, Zn |
mg
|
1.58
|
| Copper, Cu |
mg
|
0.280
|
| Manganese, Mn |
mg
|
0.473
|
| Selenium, Se |
mcg
|
1.6
|
| Vitamins | ||
| Vitamin C, total ascorbic acid |
mg
|
0.0
|
| Thiamin |
mg
|
0.184
|
| Riboflavin |
mg
|
0.143
|
| Niacin |
mg
|
2.314
|
| Pantothenic acid |
mg
|
0.298
|
| Vitamin B-6 |
mg
|
0.188
|
| Folate, total |
mcg
|
33
|
| Folic acid |
mcg
|
0
|
| Folate, food |
mcg
|
33
|
| Folate, DFE |
mcg_DFE
|
33
|
| Vitamin B-12 |
mcg
|
0.00
|
| Vitamin B-12, added |
mcg
|
0.00
|
| Vitamin A, IU |
IU
|
5
|
| Vitamin A, RAE |
mcg_RAE
|
0
|
| Retinol |
mcg
|
0
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.03
|
| Vitamin E, added |
mg
|
0.00
|
| Vitamin K (phylloquinone) |
mcg
|
0.5
|
| Lipids | ||
| Fatty acids, total saturated |
g
|
0.299
|
| 4:0 |
g
|
0.000
|
| 6:0 |
g
|
0.000
|
| 8:0 |
g
|
0.000
|
| 10:0 |
g
|
0.000
|
| 12:0 |
g
|
0.002
|
| 14:0 |
g
|
0.000
|
| 16:0 |
g
|
0.219
|
| 18:0 |
g
|
0.064
|
| Fatty acids, total monounsaturated |
g
|
0.320
|
| 16:1 undifferentiated |
g
|
0.005
|
| 18:1 undifferentiated |
g
|
0.306
|
| 20:1 |
g
|
0.009
|
| 22:1 undifferentiated |
g
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.884
|
| 18:2 undifferentiated |
g
|
0.835
|
| 18:3 undifferentiated |
g
|
0.049
|
| 18:4 |
g
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
| Cholesterol |
mg
|
0
|
| Amino acids | ||
| Tryptophan |
g
|
0.066
|
| Threonine |
g
|
0.197
|
| Isoleucine |
g
|
0.258
|
| Leucine |
g
|
0.776
|
| Lysine |
g
|
0.117
|
| Methionine |
g
|
0.122
|
| Cystine |
g
|
0.117
|
| Phenylalanine |
g
|
0.322
|
| Tyrosine |
g
|
0.188
|
| Valine |
g
|
0.320
|
| Arginine |
g
|
0.212
|
| Histidine |
g
|
0.130
|
| Alanine |
g
|
0.546
|
| Aspartic acid |
g
|
0.402
|
| Glutamic acid |
g
|
1.328
|
| Glycine |
g
|
0.160
|
| Proline |
g
|
0.485
|
| Serine |
g
|
0.357
|
| Other | ||
| Alcohol, ethyl |
g
|
0.0
|
| Caffeine |
mg
|
0
|
| Theobromine |
mg
|
0
|
| Carotene, beta |
mcg
|
3
|
| Carotene, alpha |
mcg
|
0
|
| Cryptoxanthin, beta |
mcg
|
0
|
| Lycopene |
mcg
|
0
|
| Lutein + zeaxanthin |
mcg
|
122
|
USDA National Nutrient Database for Standard Reference, Release 18 (2005)
