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Millet Groats — Nutrients, Health Benefits, And Shopping Tips

Millet groats photo

Listonic Team

September 4, 2024

Millet groats are a nutritious, gluten-free grain that offers versatility in cooking, from porridges to salads. Discover their health benefits, including high fiber and antioxidant content, learn how to prepare them for maximum nutritional value, and explore different recipes that highlight their nutty flavor.

Nutrition facts

Check the detailed nutritional values of millet groats, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 360 kcal

Nutrients per: 100 g% Daily Value*
Carbs73 g26.55%
Fiber9 g32.14%
Sugars0 g-
Glycemic Index71 -
Protein11 g22%
Sodium5 mg0.22%
Total Fat4 5.13%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes millet groats stand out:

11 g

🧀 Good Protein Content

9 g

🥔 Good Fiber Content

Did you know?

😋
Millet groats can be used similarly to rice or quinoa, providing a nutty flavor and hearty texture. They are are hulled seeds of the millet plant and naturally gluten-free.
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Store millet groats in an airtight container in a cool, dark location for 6-12 months. For extended preservation, refrigerate or freeze them, allowing them to last up to 1-2 years.

Health benefits

Discover how millet groats, as a nutritious whole grain, can be a versatile and healthy addition to your meals, supporting a balanced lifestyle.
  • High in protein for a grain, supporting muscle growth, repair, and overall body function.
  • Rich in fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
  • Gluten-free, making it suitable for individuals with celiac disease or gluten intolerance.
  • Contains essential vitamins and minerals such as magnesium, phosphorus, manganese, and B vitamins, which support overall health and well-being.
  • Low glycemic index, helping to regulate blood sugar levels and providing sustained energy.

Health risks

Understand the associated risks with millet groats.
  • Potential for digestive discomfort such as bloating or gas when consumed in large quantities due to their high fiber content.
  • Anti-nutrient content such as phytic acid, which can inhibit the absorption of certain minerals like iron and zinc, though this is generally only a concern with very high consumption.
  • Potential for goitrogens substances in millet that can interfere with thyroid function when consumed in very large amounts, especially in individuals with existing thyroid issues.
  • Risk of contamination with pesticides or harmful bacteria if not properly sourced or stored.
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How to choose millet groats

Millet groats should appear round and golden, with a slight shine that indicates they are unspoiled and properly dried. The texture should be firm, and they should cook up fluffy and light, not mushy or clumpy.

Steer clear of millet that smells musty or looks damp, as this can suggest improper storage. Well-cooked millet should have a mild, nutty flavor, making it an excellent base for pilafs or as a healthy grain alternative in salads.

How to choose millet groats

How to store millet groats

Millet groats should be kept in a sealed container in a cool, dark environment. A pantry or cupboard is perfect for preserving their quality. When stored properly, millet groats can remain good for 6-12 months.

Exposure to moisture and air can lead to spoilage of millet groats. It is best to avoid using transparent containers that are exposed to light, as this can diminish their quality. Always ensure the container is tightly closed and stored in a dry area to maximize their shelf life.

✅ Extra Tip

For added protection against moisture, consider storing millet groats with a small silica gel packet in the airtight container to absorb any excess humidity.

How long do they last?

Millet groats can last for 6-12 months when stored in an airtight container in a cool, dark place. For longer storage, they can be refrigerated or frozen, where they can last up to 1-2 years.

What to do with leftovers?

Leftover millet groats can be used in a variety of healthy and hearty dishes. Cook them and serve as a base for grain bowls with vegetables, beans, and a protein of your choice, or mix them into a salad with fresh herbs, nuts, and a tangy vinaigrette. Millet groats are also great when added to soups or stews for added texture and nutrition.

Use millet groats as a substitute for rice or quinoa in stuffed vegetables like peppers or tomatoes, or mix them into a casserole with cheese, vegetables, and herbs. If you have a lot of millet groats, consider making a batch of millet porridge with milk, honey, and fruits for a nutritious breakfast. Millet groats can also be used in baking, where they add a nutty flavor and crunchy texture to breads or muffins. For a quick snack, toast millet groats with nuts and seeds for a crunchy granola-like topping for yogurt or salads.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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How millet groats support specific health conditions

Millet groats are a gluten-free grain rich in fiber, promoting digestive health and helping with bowel regularity. They are also a good source of magnesium, supporting muscle health and heart health by regulating blood pressure. Millet groats provide plant-based protein, aiding in muscle health and tissue repair, and are rich in antioxidants, helping protect cells from oxidative stress. Their low glycemic index makes them ideal for blood sugar control.

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