Skip Nav
Class Fitsugar
Tone Your Entire Body With This Cardio and Strength Pilates Workout
Healthy Recipes
This Creamy Banana Cashew Overnight Oatmeal Offers 15 Grams of Protein
Try These Overnight Oats Recipes — All Under 400 Calories

Learn to Love: Millet

I hope you're already on the whole-grain wagon. Full of protein and fiber, whole grains help keep hunger at bay, so including them in your daily diet can help you maintain a healthy weight. I am here to help you expand your whole-grain horizons, so here are my reasons you should give millet a try.

Yes, it's true that millet is the main ingredient in bird seed, but it's great for people, too. It has a texture similar to couscous and tastes slightly like corn. I do have a millet disclaimer, though: it is not a whole grain but a seed, so it's gluten-free. Millet is high in magnesium and the B vitamin niacin, which can help lower cholesterol.

If you want to see what millet looks like cooked and how it compares nutritionally to other grains,


As you can see below, millet is low in calories and contains a good amount of fiber and protein. It's inexpensive, too: only about $1.50 to $2 a pound. Plus it's really easy to make. Just add one cup millet to two cups water. Cover the pot and bring it to a boil, then simmer for 25 minutes. Flavor millet up any way you want, and it makes a great side dish. Or add protein and veggies to make a great meal.

Serving Size: 1/2 cup cooked Millet Brown rice* Quinoa
Calories 104 108 127
Total Fat (g) .9 .9 1
Sodium (mg) 2 5 10
Carbs (g) 20.6 22.4 23.5
Fiber (g) 1.1 1.8 2
Protein (g) 3.1 2.5 4.5

*Long grain variety

Join The Conversation
Spectra Spectra 8 years
I always think of birdseed when I see millet, but now that I see how healthy it is, I may have to try it instead of brown rice. Once it's cooked, it looks a lot yummier.
lemuse20 lemuse20 8 years
Mmm I love whole grain couscous, I think I'm going to have to try millet!
miss-malone miss-malone 8 years
michlny michlny 8 years
I already love brown rice and quinoa - I definitely have to try millet! It is low in calories and relatively high in protein....not bad! Would love to see some recipes!
ellenp1214 ellenp1214 8 years
weffie, buy different stuff sold for human consumption. i LOVE millet. i have seriously been known to eat it with just some butter and salt. it is more like couscous than quinoa is, in my opinion. also, know that different cooking techniques produce very different results: it can be fluffy like rice, mushy and sticky, or like porridge. i like to toast the grains in the bottom of the pan before adding water to develop the flavor. i'm glad to see this humble grain getting some recognition :)
weffie weffie 8 years
can i eat the millet i buy for my pigeon? or is the stuff for people a different variety?
LaurenG22 LaurenG22 8 years
it is almost like Quinoa!
mamasitamalita mamasitamalita 8 years
oooooh it looks fluffy and yummy! I will totally try, with some grilled veggies in it? looks delicious
Best Latino Restaurant in Every State
Careers For People Who Love Food
Ingredients You Shouldn't Put in Guacamole
What Is Millet?
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds