Calories in pearl millet
A typical serving of pearl millet provides about 189 calories. Here are the full macros and nutrition facts.
Per serving · 1/4 cup dry (50 g)
Calories
189kcal
Protein
5.5g
Carbs
36.5g
Fat
2.1g
Per 100 g
| Calories | 378 kcal |
| Protein | 11 g |
| Carbs | 73 g |
| Fat | 4.2 g |
| Saturated fat | 0.7 g |
| Fiber | 8.5 g |
| Sugars | 0 g |
| Sodium | 5 mg |
Data based on Open Food Facts and public nutrition databases.
A widely grown variety of millet in Africa and India. It is a small, round grain rich in minerals and highly resistant to harsh growing conditions.
Nutritional benefits
- Very high in iron and magnesium
- Easily digestible and gluten-free
- Excellent source of insoluble fiber
How to prepare it
- 1.Toast the dry grains before boiling to enhance the nutty flavor
- 2.Use a 2:1 water-to-grain ratio
- 3.Simmer covered for about 20 minutes until water is absorbed
Lighter alternatives
Quinoa
Faster cooking and similar protein profile
Couscous
Similar texture but lower in micronutrients
Amaranth
Similar small grain with higher calcium
Healthy tip
Consider it an alkaline-forming grain, which may be gentler on the stomach than wheat.
Frequently asked questions
Is it gluten-free?
Yes, pearl millet is naturally gluten-free.
What does it taste like?
It has a mild, slightly sweet, and earthy flavor profile.
Can it be ground into flour?
Yes, millet flour is widely used for making dense flatbreads.
Is it good for weight loss?
Its high fiber content promotes satiety, supporting weight management.
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