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Millet

Panicum miliaceum

Also known as Proso millet, Pearl millet, Bajra, Ragi

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A group of small-seeded, drought-tolerant cereals staple across the Sahel and South Asia, sold hulled and cooked like rice or ground into flour. The USDA reference entry is for the raw grain, which roughly triples in weight when boiled.

Blood Sugar & Metabolic HealthWomen's HealthHeart Health

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Limited evidence

Evidence is limited. Trials from millet-staple regions report lower post-meal glucose than with refined rice or wheat, but studies are small, varied in which millet species was used, and often conducted by a narrow set of groups.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Iron status

Women's Health
Limited evidence

Has been studied in iron-deficient populations, where iron-biofortified pearl millet has improved iron status in trials. This applies to biofortified varieties in deficient populations rather than to millet generally.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Insufficient evidence

There is not yet a dependable body of human research on millet and blood lipids, and claims that millets are inherently superior to other whole grains are not supported by comparative trials.

Insufficient evidence. Not enough human research to say anything useful yet.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Millet

Ask about Millet

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Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories378 kcal19%
Protein11 g22%
Total fat4.22 g5%
Carbohydrate72.8 g26%
Fibre8.5 g30%
Water8.67 g—
Fats
Saturated fat0.723 g4%
Monounsaturated fat0.773 g—
Polyunsaturated fat2.13 g—
Cholesterol0 mg0%
Linoleic acid (omega-6)2.02 g—
Vitamins
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin D0 µg0%
Vitamin E0.05 mg0%
Vitamin K0.9 µg1%
Thiamin (B1)0.421 mg35%
Riboflavin (B2)0.29 mg22%
Niacin (B3)4.72 mg30%
Pantothenic acid (B5)0.848 mg17%
Vitamin B60.384 mg23%
Folate85 µg21%
Vitamin B120 µg0%
Minerals
Calcium8 mg1%
Iron3.01 mg17%
Magnesium114 mg27%
Phosphorus285 mg23%
Potassium195 mg4%
Sodium5 mg0%
Zinc1.68 mg15%
Copper0.75 mg83%
Manganese1.63 mg71%
Selenium2.7 µg5%
Other measured compounds
Ash3.25 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Millet, raw (USDA FoodData Central, FDC ID 169702).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • fermentedReduces phytate

    Traditional fermentation of millet batters, as in West African and South Asian preparations, substantially lowers phytate and improves iron and zinc availability.

  • sproutedReduces phytate

    Germinating millet activates phytase and reduces phytate, a practice used deliberately in complementary infant foods in millet-staple regions.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Worth knowing

    Goitrogenic compounds where iodine is low

    Pearl millet contains C-glycosylflavones that interfere with thyroid hormone synthesis. This has been linked to goitre in populations where millet is a dominant staple and iodine intake is low; it is not a practical concern where iodine status is adequate.

  • Worth knowing

    Phytate and mineral absorption

    Millet carries high phytate, which binds iron and zinc. In populations relying on millet as a staple this contributes measurably to iron and zinc deficiency; soaking, sprouting and fermenting the grain reduce it.

  • Worth knowing

    Rapid rancidity of the flour

    Millet flour, especially pearl millet, goes rancid quickly once ground because of lipase activity and unsaturated fat in the germ. Buying small quantities and refrigerating them helps.