The Nutrition in Red Millet

Red mIllet is a small-seeded grain that grows well in areas that larger grains do not. Utilized extensively in Africa and East Asia, it’s the equivalent to wheat and corn in Western diets. Since of its greater levels of protein and lower production costs, some Westerners choose red millet for its viewed benefits to wellness and social duty.

Serving Size and Calories

The U.S. Department of Agriculture specifies a cup of prepared grain, such as red millet, as one serving. A single cup of cooked red millet weighs about 175 grams and consists of around 210 calories. Of these calories, 15 come from fat, 25 from protein and 170 from carbs.

Carbohydrate Profile

One serving of red millet includes 41 grams of overall carbohydrate. The frustrating majority of these are complex carbohydrates, the kind that break down slowly in your digestion system to supply resilient energy without undue stress on your pancreas. The serving also consists of 2.5 grams of nutritional fiber, a substance that can improve your digestion and circulatory wellness by helping your body’s natural cleaning processes. Keep in mind that these figures are for unrefined millet. Like all other grains, these health benefits all however disappear if the red millet is processed and improved.

Fat Profile

There are 2 grams of fat in a serving of red millet, consisting of about 0.5 grams of undesirable saturated fat and 1.5 grams of healthy unsaturated fat. Dr. Walter Willett, in his dietary guide ‘Eat, Drink and Be Healthy,’ keeps in mind that it’s the ratio of excellent fats to bad fats that’s essential when considering the fat material of food, not the total fat. When it come to red millet, 3 grams of excellent fat for each gram of bad makes it a heart-healthy grain selection.

Protein Profile

One cup of prepared red millet includes 6 grams of protein, about 12 percent of the USDA daily recommended value. Because it originates from a plant source, this is an incomplete protein. It includes only some of the amino acids your body requires, but isn’t able to construct for itself. For a complete protein, it must be consumed with foods that contain the missing proteins, such as legumes, nuts and seeds.


Red millet is high in a number of crucial minerals and vitamins, consisting of between 10 and 20 percent of the USDA suggested daily value of thiamin, niacin, magnesium, phosphorus, zinc, copper and manganese. It contains smaller, however still significant, values of riboflavin, vitamin B6, folate and iron. Red millet doesn’t naturally contain any sodium but is frequently cooked with salt or sodium-rich sauces.

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