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.
See how this score is calculated, build a plate around millet, puffed, 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 | 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 52Original analysis by NutriVerdict
In the kitchen and how to use it
Puffed millet is made by heating whole millet grains under pressure until they expand into light, airy, crisp pieces, similar in style to puffed rice or puffed wheat. It is eaten mainly as a breakfast cereal with milk, added to homemade granola bars and trail mixes for crunch, or used in place of breadcrumbs as a light coating for baked chicken or fish. Its flavor is mild and faintly nutty, and its crisp, airy texture makes it lighter than rolled oats or granola.
Store puffed millet in an airtight container at room temperature to keep it from going stale or absorbing moisture, since its light, porous structure takes on humidity easily. Per 100 grams it has 354 calories, 13 grams of protein, meeting 26% of the daily protein value, and notable minerals: 25% of the daily magnesium value and 16% of iron. Because a cup of the puffed cereal weighs only 21 grams, an actual bowl delivers a fraction of these per-100-gram figures, so pairing it with milk or yogurt and fruit rounds out a light breakfast with more protein and calories.
Frequently asked questions about millet, puffed
How many calories are in puffed millet?
Puffed millet has 354 calories per 100 grams, though a typical 21-gram cup serving provides much less.
Is puffed millet a good source of magnesium?
Yes, it provides 25% of the daily magnesium value per 100 grams, along with 16% of iron.
How is puffed millet typically eaten?
It is most often eaten as a breakfast cereal with milk, or added to granola bars and trail mixes for crunch.