Millet, raw
FDC 169702cup (200 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · -9 vs Grains & pasta medianMillet, raw, posts a Fair score of 55 of 100 and ranks 42nd of 60 in Grains & pasta. Measured dry, it leads with dietary fiber at 30% DV, an excellent showing, followed by magnesium at 27% DV, protein at 22% DV, and iron at 17% DV, a fuller spread of nutrients than many grains manage.
Millet is naturally gluten-free and typically simmered into porridge, pilaf, or ground for flatbreads once cooked, which dilutes the raw numbers shown here. A cup of the raw grain (200 grams) runs 378 calories and 8.5 grams of fiber per 100 grams, with sodium negligible at 5 mg per 100 grams. Its 55 sits below the category's median of 64, so triticale or durum wheat are reasonable higher-scoring alternatives to weigh against it.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | 19% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 73 g | 26% |
| Dietary fiber | 8.5 g | 30% |
| Sugars | - | |
| Protein | 11 g | 22% |
| Potassium | 195 mg | 4% |
| Calcium | 8 mg | 1% |
| Iron | 3 mg | 17% |
| Magnesium | 114 mg | 27% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.05 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 756 kcal | 38% |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 10 mg | 0% |
| Carbohydrate | 146 g | 53% |
| Dietary fiber | 17 g | 61% |
| Sugars | - | |
| Protein | 22 g | 44% |
| Potassium | 390 mg | 8% |
| Calcium | 16 mg | 1% |
| Iron | 6 mg | 33% |
| Magnesium | 228 mg | 54% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169702Original 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.
TriticaleDensity 55 vs 55Wheat, durumDensity 56 vs 55Corn grain, yellowDensity 56 vs 55