Millet

Millet, raw

Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.

Millet FAQ

Table of Contents

• Is millet gluten free?
• Is millet low FODMAP?
• Are millets high in carbs?
• Does millet contain protein?
• Is millet a good source of fiber?
• Is millet high in potassium?
• Is millet high in iron?
• Does millet contain lectins?
• Is millet high in histamine?
• Does millet contain sugar?
• Is millet low oxalate?

Is millet gluten free?

Yes, millet is gluten-free. Gluten is a type of protein found in grains such as wheat, barley, and rye but millet does not contain this protein, making it a suitable grain for those with gluten intolerance or celiac disease.

Is millet low FODMAP?

Yes, millet is low in FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), substances that can be hard for some people to digest. According to Monash University, both hulled and pearl millet are considered low FODMAP and are safe to consume by those maintaining a low FODMAP diet.

Are millets high in carbs?

Millets are relatively high in carbohydrates. A 100 gram serving of cooked millet provides about 23 grams of carbohydrates, which is 8% of the recommended daily value. However, these are complex carbohydrates, which are digested slowly and provide sustained energy rather than a quick spike in blood sugar levels.

Does millet contain protein?

Yes, millet contains protein. A 100 gram serving of cooked millet contains about 3.5 grams of protein. The recommended daily value for protein is 50 grams for the average adult, so while millet is not an extremely high source of protein, it does contribute to protein intake.

Is millet a good source of fiber?

Yes, millet is a good source of fiber. A one-cup serving of cooked millet contains approximately 2.3 grams of fiber. The recommended daily value (DV) for fiber is 28g per day, therefore the cup of millet provides about 8.2% of daily recommended fiber intake.

Is millet high in potassium?

No, millet is not considered a high source of potassium. It contains around 108 milligrams per one-cup serving, which is about 2.3% of the recommended daily value of 4700 mg.

Is millet high in iron?

Yes, millet is relatively high in iron. One cup of cooked millet provides about 1.1 milligrams of iron. The recommended daily value for iron is 18mg for women and 8mg for men. Therefore, for women, that’s about 6.1% of their daily needs and for men, it’s approximately 13.7%.

Does millet contain lectins?

Yes, like many grains, millet contains a small amount of lectins. However, cooking millet thoroughly can significantly reduce the lectin content. It’s worth noting that lectins are not inherently harmful and can have beneficial health effects, but people with certain sensitivities or dietary restrictions may need to moderate lectin consumption. It’s best to cook millet properly to ensure maximum digestibility and nutrient availability.

Is millet high in histamine?

No, millet is not high in histamine. In fact, it’s often recommended as a safe grain option for people following a low-histamine diet.

Does millet contain sugar?

Yes, millet does contain a small amount of sugar. A 100g serving of cooked millet contains about 0.2g of sugar. To put this into perspective, the American Heart Association recommends a maximum of 25g and 36g of added sugars per day for women and men, respectively. Keep in mind that millet’s sugar is naturally occurring and not the same as added sugars in processed foods.

Is millet low oxalate?

Yes, millet is considered a low-oxalate food. It is commonly recommended for those following a low-oxalate diet, which is specifically designed to reduce the risk of kidney stones. Oxalates in foods are typically assessed on a scale from low (1-5mg per serving) to high (greater than 50mg per serving). Millet falls into the low category, with less than 5mg per serving. Note, however, that oxalate content can vary depending on the type of millet and preparation methods.