Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Millet, raw

Raw millet contains high levels of silicon, iron, and vitamin B6, as well as fluoride, sulfur, phosphorous, magnesium, and potassium.
83/13/05  LA17:1ALA

Millet or proso millet (common millet) is a grass species and unlike sorghum millet also a grain. It belongs to the sweet grasses and has been used in Central Asia to make unleavened flatbread for over 8,000 years. Today, millet is also used to brew gluten-free beer. Hulled millet is the type of millet commonly sold in stores today. Unhulled millet contains higher levels of minerals and trace elements, but also a considerable amount of hydrocyanic acid.

General information:

From Wikipedia: “Millets are a group of highly variable small-seeded grasses, widely grown around the world as cereal crops or grains for fodder and human food. Millets are important crops in the semiarid tropics of Asia and Africa (especially in India, Mali, Nigeria, and Niger), with 97% of millet production in developing countries. The crop is favored due to its productivity and short growing season under dry, high-temperature conditions.

The most widely grown millet is pearl millet, which is an important crop in India and parts of Africa. Finger millet, proso millet, and foxtail milletare also important crop species. In the developed world, millets are less important. For example, in the United States, only proso millet is significant, and it is mostly grown for bird seed.”

Nutritional value:

“In a 100 gram serving, raw millet provides 378 calories and is a rich source (20% or more of the Daily Value, DV) of protein, dietary fiber, several B vitamins and numerous dietary minerals, especially manganese at 76% DV (USDA nutrient table). Raw millet is 73% carbohydrates, 4% fat and 11% protein.”

Millet varieties:

“Major millets (the most widely cultivated species)

- Eragrostideae tribe: 

  • Eleusine coracana: finger millet (also known as ragi, nachani, mandua or Kezhvaraguin India), fourth-most cultivated millet

- Paniceae tribe:

  • Panicum miliaceum: proso millet (syn. : common millet, broom corn millet, hog millet or white millet, "chena" or Chin' in Hindi, "Pani-varagu" in Tamil, "Baragu" in Kannada), third-most cultivated millet
  • Pennisetum glaucum: pearl millet (also known as Sajjalu in Andhra Pradesh, Sajje in Kannada and kambu as referred by other South Indian states and bajra in Hindi), the most cultivated millet
  • Setaria italica: foxtail millet, the second-most cultivated millet (also known as korralu in Andhra Pradesh and thinai in Tamil Nadu and kang or rala in Maharashtra, kakum in Hindi)

- Andropogoneae tribe: 

Sorghum is also counted as major millets and known asjonna in Andhra Pradesh, Jolla' in Kannada,cholam in Tamil Nadu and Jowar in Hindi.”

Culinary uses:

“Millets are major food sources in arid and semiarid regions of the world, and feature in the traditional cuisine of many others. In western India, sorghum ... has been commonly used with millet flour (called jowari in western India) for hundreds of years to make the local staple, hand-rolled (that is, made without a rolling pin) flat bread. ...  Another cereal grain popularly used in rural areas and by poor people to consume as a staple in the form of roti ...

Millet porridge is a traditional food in Russian, German, and Chinese сuisines.”

Information on proso millet:

From “”: “Both the wild ancestor and location of the original domestication of proso millet are unknown, but it first appears as a crop in both Transcaucasia and China about 7,000 years ago, suggesting it may have been domesticated independently in each area. It is still extensively cultivated in India, Russia, Ukraine, the Middle East, Turkey and Romania. In the United States, proso is mainly grown for birdseed. It is sold as a health food, and due to its lack of gluten, it can be included in the diets of people who cannot tolerate wheat.”

Nutritional Information per 100g 2000 kCal
Energy 378 kcal18.9%
Fat/Lipids 4.2 g6.0%
Saturated Fats 0.72 g3.6%
Carbohydrates (inc.dietary fiber) 73 g27.0%
Sugars n/a
Fiber 8.5 g34.0%
Protein (albumin) 11 g22.0%
Cooking Salt (Na:5.0 mg)13 mg0.5%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
MinManganese, Mn 1.6 mg82.0%
MinCopper, Cu 0.75 mg75.0%
ProtLeucine (Leu, L) 1.4 g58.0%
ProtTryptophan (Trp, W) 0.12 g48.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 85 µg43.0%
ElemPhosphorus, P 285 mg41.0%
VitThiamine (vitamin B1) 0.42 mg38.0%
ProtThreonine (Thr, T) 0.35 g38.0%
ProtIsoleucine (Ile, I) 0.46 g38.0%
ProtPhenylalanine (Phe, F) 0.58 g37.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 2 g20.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.12 g6.0%

Essential amino acids 2000 kCal
Leucine (Leu, L) 1.4 g58.0%
Tryptophan (Trp, W) 0.12 g48.0%
Threonine (Thr, T) 0.35 g38.0%
Isoleucine (Ile, I) 0.46 g38.0%
Phenylalanine (Phe, F) 0.58 g37.0%
Valine (Val, V) 0.58 g36.0%
Methionine (Met, M) 0.22 g24.0%
Lysine (Lys, K) 0.21 g11.0%

Vitamins 2000 kCal
Folate, as the active form of folic acid (née vitamin B9 and B11) 85 µg43.0%
Thiamine (vitamin B1) 0.42 mg38.0%
Niacin (née vitamin B3) 4.7 mg30.0%
Vitamin B6 (pyridoxine) 0.38 mg27.0%
Riboflavin (vitamin B2) 0.29 mg21.0%
Pantothenic acid (vitamin B5) 0.85 mg14.0%
Vitamin K 0.9 µg1.0%
Vitamin C (ascorbic acid) 0 mg< 0.1%
Vitamin A, as RAE 0 µg< 0.1%
Vitamin D 0 µg< 0.1%
Vitamin E, as a-TEs 0.05 mg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Phosphorus, P 285 mg41.0%
Magnesium, Mg 114 mg30.0%
Potassium, K 195 mg10.0%
Calcium, Ca 8 mg1.0%
Sodium, Na 5 mg1.0%

Essential trace elements (micronutrients) 2000 kCal
Manganese, Mn 1.6 mg82.0%
Copper, Cu 0.75 mg75.0%
Iron, Fe 3 mg22.0%
Zinc, Zn 1.7 mg17.0%
Selenium, Se 2.7 µg5.0%