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.
See how this score is calculated, build a plate around millet flour, or compare it with another food.
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 52Original analysis by NutriVerdict
In the kitchen and how to use it
Millet flour is ground from whole millet grains into a fine, pale yellow powder with a mild, slightly sweet and nutty flavor. It is used in flatbreads, pancakes, muffins and quick breads, often blended with wheat or other gluten-free flours since it lacks gluten on its own and can produce a denser crumb when used alone. It also works as a thickener for porridge or as a coating for pan-fried vegetables and fish, giving a light, slightly grainy crust.
Keep millet flour in an airtight container in the refrigerator or freezer, since whole-grain flours with their natural oils can turn rancid faster than refined white flour at room temperature. Per 100 grams it provides 382 calories, 10.8 grams of protein, meeting 22% of the daily protein value, and stands out for minerals with 28% of the daily magnesium value and 22% of iron, alongside 3.5 grams of fiber. Carbohydrate is high at 75.1 grams per 100 grams, so in the kitchen it functions primarily as a grain-based flour for baking rather than a standalone dish.
Frequently asked questions about millet flour
How many calories are in millet flour?
Millet flour has 382 calories per 100 grams.
Is millet flour a good source of iron?
Yes, it provides 22% of the daily iron value per 100 grams, along with 28% of the daily magnesium value.
How should millet flour be stored?
Keep it in an airtight container in the refrigerator or freezer, since its natural oils can turn rancid faster than refined flour at room temperature.