Millet, puffed
FDC 167724cup (21 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 52 · -9 vs Breakfast cereals medianPuffed millet scores 52 of 100, Fair band, ranking 21 of 30 in Breakfast Cereals. Protein reaches 26% of the Daily Value, with magnesium close behind at 25%, and iron and fiber contributing 16% and 10%.
This is a light, airy cereal eaten cold with milk, much like puffed rice or wheat, with a cup weighing just 21 g given how little the puffed grain weighs. This brief lists no specific limits for it, and it carries essentially no sodium at 5 mg per 100 g. Cooked oats prepared with water and salt score noticeably higher in this category for a heartier breakfast option.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | 18% |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.67 g | 3% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 80 g | 29% |
| Dietary fiber | 2.7 g | 10% |
| Sugars | 0.55 g | |
| Protein | 13 g | 26% |
| Potassium | 40 mg | 1% |
| Calcium | 8 mg | 1% |
| Iron | 2.8 mg | 16% |
| Magnesium | 106 mg | 25% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.66 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 74 kcal | 4% |
| Total fat | 0.71 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.1 mg | 0% |
| Carbohydrate | 17 g | 6% |
| Dietary fiber | 0.57 g | 2% |
| Sugars | 0.12 g | |
| Protein | 2.7 g | 5% |
| Potassium | 8.4 mg | 0% |
| Calcium | 1.7 mg | 0% |
| Iron | 0.59 mg | 3% |
| Magnesium | 22 mg | 5% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.14 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 167724Original 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 breakfast cereals median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with saltDensity 57 vs 52Cereals, oats, instant, fortified, with raisins and spice, prepared with waterDensity 57 vs 52Cereals, oats, instant, fortified, with cinnamon and spice, prepared with waterDensity 60 vs 52