Millet Nutrition Facts: Complete Nutritional Profile

Understanding the nutritional composition of millets helps you make informed dietary choices. Let's dive deep into what makes millets a superior grain choice.

Nutritional Comparison: Millets vs Common Grains

Per 100g Comparison

Finger Millet (Ragi) - Calories: 336 kcal - Protein: 7.3g - Carbohydrates: 72g - Fiber: 3.6g - Calcium: 344mg (highest among cereals!) - Iron: 3.9mg - Phosphorus: 283mg

Pearl Millet (Bajra) - Calories: 361 kcal - Protein: 11.6g - Carbohydrates: 67g - Fiber: 8.5g - Iron: 8mg - Magnesium: 137mg - Phosphorus: 296mg

Foxtail Millet - Calories: 351 kcal - Protein: 12.3g - Carbohydrates: 60.9g - Fiber: 6.7g - Iron: 2.8mg - Calcium: 31mg - Magnesium: 81mg

White Rice (for comparison) - Calories: 365 kcal - Protein: 6.8g - Carbohydrates: 80g - Fiber: 0.2g - Calcium: 10mg - Iron: 0.8mg

Wheat (for comparison) - Calories: 346 kcal - Protein: 11.8g - Carbohydrates: 71.2g - Fiber: 1.2g - Calcium: 41mg - Iron: 3.5mg

Key Nutritional Advantages of Millets

1. Superior Mineral Content

Millets contain significantly higher levels of: - Calcium: Up to 34 times more than rice - Iron: 3-8 times more than wheat - Magnesium: Essential for 300+ bodily functions - Phosphorus: Critical for bone health - Zinc: Supports immune function

2. High-Quality Protein

Millet proteins contain: - Essential amino acids - Better digestibility than wheat - Complete protein profile when combined with legumes - Muscle-building leucine

3. Complex Carbohydrates

Unlike refined grains, millets provide: - Slow-releasing energy - Stable blood sugar levels - Sustained satiety - Better glycemic control

4. Rich in Dietary Fiber

Millet fiber content: - Promotes gut health - Aids in weight management - Reduces cholesterol - Prevents constipation

5. Packed with Antioxidants

Millets contain powerful antioxidants: - Phenolic compounds - Flavonoids - Anthocyanins (in finger millet) - Quercetin - Curcumin

Specific Millet Varieties and Their Unique Benefits

Finger Millet (Ragi) **Best for**: Bone health, children, pregnant women - Highest calcium content among all cereals - Rich in amino acids (methionine) - Contains rare amino acid tryptophan

Pearl Millet (Bajra) **Best for**: Energy, winter nutrition, diabetes - Highest protein content - Excellent source of iron - Warming properties for cold weather

Foxtail Millet **Best for**: Heart health, weight loss - Balances blood sugar and cholesterol - High in copper and iron - Strengthens immunity

Little Millet **Best for**: Digestive health - High in fiber - Rich in B vitamins - Low glycemic index

Barnyard Millet **Best for**: Fasting, quick energy - Fastest cooking millet - High in fiber and iron - Lowest carbohydrate content

Vitamins in Millets

Millets are excellent sources of B-complex vitamins:

• Thiamine (B1): Energy metabolism
• Riboflavin (B2): Cell growth and function
• Niacin (B3): DNA repair and stress response
• Pyridoxine (B6): Brain development
• Folate (B9): Cell division and DNA synthesis
• Vitamin E: Antioxidant protection

Glycemic Index Comparison

Understanding GI helps manage blood sugar:

• Finger Millet: GI 50-55 (Low)
• Pearl Millet: GI 54-68 (Low to Medium)
• Foxtail Millet: GI 50 (Low)
• White Rice: GI 73 (High)
• Whole Wheat: GI 69 (Medium)

Lower GI means better blood sugar control and sustained energy.

How to Maximize Nutritional Benefits

1. Soak before cooking: Increases mineral bioavailability 2. Combine with legumes: Creates complete protein 3. Ferment: Enhances B vitamin content 4. Sprout: Increases enzyme activity and nutrient absorption 5. Roast lightly: Enhances flavor without nutrient loss

Daily Recommended Intake

For optimal health benefits: - Adults: 50-100g of cooked millets daily - Children: 30-50g daily - Pregnant women: 75-100g daily - Athletes: 100-150g daily

Conclusion

The nutritional superiority of millets over conventional grains is clear. With higher protein, fiber, minerals, and antioxidants, millets offer complete nutrition in every serving. Whether you're managing diabetes, building strength, or simply seeking better health, millets provide the nutritional foundation your body needs.

Explore our range of millet-based products to easily incorporate these nutritional powerhouses into your daily diet.