Millet flour
FDC 172023cup (119 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 52 · -12 vs Grains & pasta medianMillet flour scores 52 of 100, placing it 44th of 60 in grains and pasta, a middling result that reflects a decent but not standout spread. Per 100 grams it supplies 28% of the Daily Value for magnesium and 22% each for protein and iron, with a more modest 13% for fiber once the grain is milled.
Milling into flour smooths out some of the fiber you would get from the whole grain, so it trades a little nutrition for versatility. It is gluten-free with a mild, slightly sweet flavor, and it behaves best blended with other flours in flatbreads, pancakes and quick breads rather than used alone. Wholegrain options in the same category score higher if fiber is your priority.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 382 kcal | 19% |
| Total fat | 4.3 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Cholesterol | - | |
| Sodium | 4 mg | 0% |
| Carbohydrate | 75 g | 27% |
| Dietary fiber | 3.5 g | 13% |
| Sugars | 1.7 g | |
| Protein | 11 g | 22% |
| Potassium | 224 mg | 5% |
| Calcium | 14 mg | 1% |
| Iron | 3.9 mg | 22% |
| Magnesium | 119 mg | 28% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | - | |
| Vitamin E | 0.11 mg | 1% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 455 kcal | 23% |
| Total fat | 5.1 g | 6% |
| Saturated fat | 0.64 g | 3% |
| Cholesterol | - | |
| Sodium | 4.8 mg | 0% |
| Carbohydrate | 89 g | 32% |
| Dietary fiber | 4.2 g | 15% |
| Sugars | 2 g | |
| Protein | 13 g | 26% |
| Potassium | 267 mg | 6% |
| Calcium | 17 mg | 1% |
| Iron | 4.7 mg | 26% |
| Magnesium | 142 mg | 34% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | - | |
| Vitamin E | 0.13 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 172023Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Sorghum flour, whole-grainDensity 55 vs 52Millet, rawDensity 55 vs 52TriticaleDensity 55 vs 52