Millet
Serving size: 1 cup cooked (174g)
Why Eat Millet?
Millet is a gluten-free ancient grain rich in manganese, magnesium, and phosphorus. It's a staple in African and Asian cuisines and is one of the most digestible grains available, making it gentle on the gut.
At a Glance
Nutrient Fingerprint
Millet's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Copper (% DV) vs similar Grains
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Millet per serving (1 cup cooked (174g)), grouped by category.
33 mcg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Millet
Storage & Selection Tips
How to Select
Choose whole millet grains. They should be golden-yellow and smell fresh.
How to Store
Store in an airtight container in a cool, dark place.
Shelf Life
Dry millet lasts 1-2 years. Cooked millet keeps 4-5 days refrigerated.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Millet Appears in These Nutrient Guides
Magnesium
18% DV per serving
Iron
6% DV per serving
Zinc
15% DV per serving
Folate
8% DV per serving
Choline
3% DV per serving
Fiber
8% DV per serving
Potassium
2% DV per serving
Selenium
3% DV per serving
Manganese
22% DV per serving
Phosphorus
14% DV per serving
Copper
33% DV per serving
Thiamin (Vitamin B1)
17% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
14% DV per serving
Pantothenic Acid (Vitamin B5)
6% DV per serving
Vitamin B6
12% DV per serving
Protein
12% DV per serving
Lutein + Zeaxanthin
1% DV per serving
Leucine
29% DV per serving
Isoleucine
21% DV per serving
Valine
16% DV per serving
Tryptophan
24% DV per serving
Lysine
5% DV per serving
Similar Foods (Grains)
Compare Millet
See how Millet stacks up against another food, nutrient by nutrient.
Millet Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.