Millet encompasses a group of small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. It’s particularly esteemed in Asia and Africa for its drought resistance and ability to thrive in harsh environments. With its rising popularity in gluten-free diets, millet has become a cherished ingredient in kitchens globally.

Nutrition Facts:

Serving Size: A 1-cup serving of cooked millet (174 grams)

  • Calories: 207 kcal
  • Protein: 6 g
  • Fiber: 2 g
  • Fats: 1.7 g
  • Magnesium: 76 mg (19% of the DV)
  • Phosphorus: 174 mg (17% of the DV)

Where to Buy Millet:

Millet is readily available in most health food stores, supermarkets, and online. It can be purchased whole, flaked, or as flour, and it has a range of uses in cooking and baking.

Foods Made with Millet:

  • Porridge: A popular breakfast choice, millet porridge is creamy and can be customized with fruits, nuts, and sweeteners.
  • Salads: Cooked millet adds a nutritious and gluten-free element to salads.
  • Breads and Muffins: Millet flour is an excellent gluten-free baking option.
  • Pilafs: Substitute millet for rice or couscous in pilafs for a nutty, fluffy texture.

Flavor Profile:

Millet has a mild, slightly sweet flavor, making it a versatile grain that can complement both sweet and savory dishes. Depending on the cooking method, its texture varies from light and fluffy to creamy.

Health Benefits of Millet:

  • Gluten-Free: An ideal choice for those with gluten sensitivity or celiac disease.
  • Nutrient-Rich: High in fiber, proteins, and antioxidants, millet supports digestive health and may reduce the risk of chronic diseases.
  • Promotes Heart Health: Its magnesium content helps lower blood pressure and reduce heart attack risk.
  • Controls Blood Sugar Levels: The high fiber content aids in regulating blood sugar levels, beneficial for diabetes management.


Millet’s adaptability, nutritional benefits, and gluten-free status make it an increasingly popular choice among health-conscious consumers. Whether incorporated into traditional dishes or used as a creative substitute in gluten-free recipes, millet offers a delightful taste and texture that enriches any meal.