Millet (Cooked, 1 cup)
Millet is a versatile and ancient whole grain that has gained widespread popularity for its delightfully mild, slightly nutty flavor and highly adaptable texture. When simmered properly, this tiny, gluten-free seed can emerge light and fluffy, making it an excellent alternative to rice, couscous, or quinoa in pilafs and vibrant grain bowls. Alternatively, adding extra liquid transforms it into a creamy, comforting porridge perfect for breakfast or a savory polenta-style side dish for dinner. Because of its subtle taste, millet easily absorbs the rich flavors of broths, herbs, and spices, making it a brilliant carbohydrate base for a diverse array of global cuisines, from hearty roasted vegetable stews to refreshing summer salads.
Culinary & Storage Tips
Selection
Choose dry millet grains that are uniform in color (usually pale yellow) and free from musty odors; to yield 1 cup cooked, start with approximately 1/3 cup of high-quality dry grains.
Storage
Store cooled, cooked millet in an airtight container in the refrigerator for up to 5 days, or freeze it in portioned, freezer-safe bags for up to 3 months.
Healthy Uses
- •Toss with roasted vegetables, lean proteins, and a lemon-tahini dressing for a nutrient-dense lunch bowl.
- •Simmer with plant-based milk, cinnamon, and fresh fruit to create a warm, comforting breakfast porridge.
- •Stir into hearty soups, stews, or chili to add texture, thickness, and a boost of whole-grain fiber.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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