Millet, per 100 g: 119 kcal, 3.5 g protein, 23.7 g carbohydrate, 1.3 g fibre, 1 g fat. Figures are the USDA reference values for “Millet, cooked”.
At 100 g it reaches the EU threshold to be called a source of copper. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Low fat1.0 g fat per 100 gSugars-freeUnder 0.5 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 119 kcal | |
| Protein | 3.51 g | |
| Fat | 1 g | |
| of which saturates | 0.172 g | |
| of which monounsaturates | 0.184 g | |
| of which polyunsaturates | 0.508 g | |
| Carbohydrate | 23.7 g | |
| of which sugars | 0.13 g | |
| Fibre | 1.3 g | |
| Water | 71.4 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 3 mg | 0.375% |
| Iron | 0.63 mg | 4.5% |
| Magnesium | 44 mg | 11.7% |
| Phosphorus | 100 mg | 14.3% |
| Potassium | 62 mg | 3.1% |
| Sodium | 2 mg | |
| Zinc | 0.91 mg | 9.1% |
| Copper | 0.161 mg | 16.1% |
| Manganese | 0.272 mg | 13.6% |
| Selenium | 0.9 µg | 1.64% |
| Vitamins | ||
| Vitamin A | 0 µg | |
| Vitamin D | 0 µg | |
| Vitamin E | 0.02 mg | 0.167% |
| Vitamin K | 0.3 µg | 0.4% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.106 mg | 9.64% |
| Riboflavin (B2) | 0.082 mg | 5.86% |
| Niacin (B3) | 1.33 mg | 8.31% |
| Pantothenic acid (B5) | 0.171 mg | 2.85% |
| Vitamin B6 | 0.108 mg | 7.71% |
| Folate | 19 µg | 9.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
Source of Copper16.1% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Millet, cooked (FDC ID 168871). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.