Skip to content
[N]extrient

Millet Puffed

SR Legacy·Comprehensive Reference Data

Millet, puffed

Breakfast Cereals

A 100g serving covers 78% of the daily recommended Copper, making Millet Puffed one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (13g), fat (3.4g), and carbohydrates (80g) per 100g. Millet Puffed packs 354 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 5mg of sodium, Millet Puffed is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.7g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Millet Puffed delivers meaningful amounts of 13 different vitamins and minerals above 10% of daily value.

Calories354KCAL
Protein13G
Fat3.4G
Carbs80G
Fiber2.7G

Calorie Distribution

403kcal
  • Protein13%13 g
  • Fat8%3.4 g
  • Carbs79%80 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water2.5G
Energy354KCAL
Protein13.0G
Total lipid (fat)3.4G
Carbohydrate, by difference80.0G
Fiber, total dietary2.7G
Total Sugars0.55G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.39MG
Riboflavin0.27MG
Niacin4.4MG
Vitamin B-60.36MG
Folate, total79.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.66MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.4UG
Calcium, Ca8.0MG
Iron, Fe2.8MG
Magnesium, Mg106MG
Phosphorus, P266MG
Potassium, K40.0MG
Sodium, Na5.0MG
Zinc, Zn1.6MG
Copper, Cu0.70MG
Selenium, Se2.9UG
Energy1481kJ
Ash1.6G
Folic acid0UG
Folate, food79.0UG
Folate, DFE79.0UG
Choline, total23.1MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin0UG
Vitamin E, added0MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.67G
SFA 4:00G
SFA 6:00G
SFA 8:00G
SFA 10:00G
SFA 12:00.003G
SFA 14:00G
SFA 16:00.49G
SFA 18:00.14G
Fatty acids, total monounsaturated0.72G
MUFA 16:10.01G
MUFA 18:10.69G
MUFA 20:10.02G
MUFA 22:10G
Fatty acids, total polyunsaturated2.0G
PUFA 18:21.9G
PUFA 18:30.11G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (21g)742.7g0.7g16.8g

Scaled from Millet Puffed's per-100g values using USDA portion data.

More in Breakfast Cereals

Cereals Cream of Wheat Instant Dry

366 kcal10.6g protein

Cereals Ready-to-eat Malt-o-meal Honey Graham Squares

398 kcal4.5g protein

Cereals Quaker Oatmeal Real Medleys Blueberry Hazelnut Dry

386 kcal9.8g protein

Cereals Ready-to-eat Ralston Crisp Rice

383 kcal6.7g protein

Cereals Quaker Instant Grits Redeye Gravy & Country Ham Flavor Dry

342 kcal9.8g protein

Cereals Ready-to-eat Malt-o-meal Corn Bursts

385 kcal3.3g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Noodles Japanese Soba Dry

336 kcal14.38g protein

Pasta Gluten-free Brown Rice Flour Tinkyada (Cooked)

138 kcal3.46g protein

Snacks Rice Cakes Brown Rice Corn

385 kcal8.4g protein

Millet Flour

382 kcal10.75g protein

Wheat Sprouted

198 kcal7.49g protein

Millet (Cooked)

119 kcal3.51g protein

Nutrient Highlights

  • Millet Puffed is a excellent source of Protein (26% DV) — see top foods ranked by Protein
  • Millet Puffed is a excellent source of Magnesium (25% DV) — see top foods ranked by Magnesium
  • Millet Puffed is a good source of Iron (16% DV) — see top foods ranked by Iron
  • Millet Puffed is a good source of Zinc (14% DV) — see top foods ranked by Zinc
  • Millet Puffed is a good source of Fiber (10% DV) — see top foods ranked by Fiber

Dietary Considerations

  • Millet Puffed is naturally low in sodium at 5mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 7% (#578 of 8,262)
  • Iron: top 19% (#1,570 of 8,262)
  • Fiber: top 20% (#1,652 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories354
% Daily Value*
Total Fat 3.4G4%
Cholesterol 0MG0%
Sodium 5.0MG0%
Total Carbohydrate 80.0G29%
Dietary Fiber 2.7G10%
Total Sugars 0.55G
Protein 13.0G26%
Vitamin D 0UG0%
Calcium 8.0MG1%
Iron 2.8MG16%
Potassium 40.0MG1%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 167724.

View on USDA FoodData Central →