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[N]extrient

Millet (Raw)

SR Legacy·Comprehensive Reference Data

Millet, raw

Cereal Grains and Pasta

A 100g serving covers 83% of the daily recommended Copper, making Millet (Raw) one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (11g), fat (4.2g), and carbohydrates (72.8g) per 100g. Millet (Raw) packs 378 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 5mg of sodium, Millet (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Millet (Raw) provides 8.5g of dietary fiber per 100g (30% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Millet (Raw) delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories378KCAL
Protein11G
Fat4.2G
Carbs72.8G
Fiber8.5G

Calorie Distribution

373kcal
  • Protein12%11 g
  • Fat10%4.2 g
  • Carbs78%72.8 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water8.7G
Energy378KCAL
Protein11.0G
Total lipid (fat)4.2G
Carbohydrate, by difference72.8G
Fiber, total dietary8.5G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.42MG
Riboflavin0.29MG
Niacin4.7MG
Vitamin B-60.38MG
Folate, total85.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.05MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)0.90UG
Calcium, Ca8.0MG
Iron, Fe3.0MG
Magnesium, Mg114MG
Phosphorus, P285MG
Potassium, K195MG
Sodium, Na5.0MG
Zinc, Zn1.7MG
Copper, Cu0.75MG
Manganese, Mn1.6MG
Selenium, Se2.7UG
Energy1582kJ
Ash3.3G
Pantothenic acid0.85MG
Folic acid0UG
Folate, food85.0UG
Folate, DFE85.0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.72G
SFA 12:00.003G
SFA 16:00.53G
SFA 18:00.15G
Fatty acids, total monounsaturated0.77G
MUFA 16:10.01G
MUFA 18:10.74G
MUFA 20:10.02G
Fatty acids, total polyunsaturated2.1G
PUFA 18:22.0G
PUFA 18:30.12G
Tryptophan0.12G
Threonine0.35G
Isoleucine0.47G
Leucine1.4G
Lysine0.21G
Methionine0.22G
Cystine0.21G
Phenylalanine0.58G
Tyrosine0.34G
Valine0.58G
Arginine0.38G
Histidine0.24G
Alanine0.99G
Aspartic acid0.73G
Glutamic acid2.4G
Glycine0.29G
Proline0.88G
Serine0.64G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (200g)75622g8.4g145.7g

Scaled from Millet (Raw)'s per-100g values using USDA portion data.

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Nutrient Highlights

  • Millet (Raw) is a excellent source of Fiber (30% DV) — see top foods ranked by Fiber
  • Millet (Raw) is a excellent source of Magnesium (27% DV) — see top foods ranked by Magnesium
  • Millet (Raw) is a excellent source of Protein (22% DV) — see top foods ranked by Protein
  • Millet (Raw) is a good source of Iron (17% DV) — see top foods ranked by Iron
  • Millet (Raw) is a good source of Zinc (15% DV) — see top foods ranked by Zinc

Dietary Considerations

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

  • The high fiber (8.5g) and low fat profile makes Millet (Raw) a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Millet (Raw) provides 3.0mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Fiber: top 5% (#413 of 8,262)
  • Magnesium: top 6% (#496 of 8,262)
  • Iron: top 17% (#1,405 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
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Nutrition Facts

Serving Size 100g

Calories378
% Daily Value*
Total Fat 4.2G5%
Cholesterol 0MG0%
Sodium 5.0MG0%
Total Carbohydrate 72.8G26%
Dietary Fiber 8.5G30%
Total Sugars 0
Protein 11.0G22%
Vitamin D 0UG0%
Calcium 8.0MG1%
Iron 3.0MG17%
Potassium 195MG4%

* 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: 169702.

View on USDA FoodData Central →