17 Fit Food calories Grains, legumes and flour
Millet calories and nutrition facts
Per 100 g: 119 kcal — 3.5 g protein, 1 g fat and 22.4 g carbs.
Small, round and gluten-free, millet is toasted and simmered into a fluffy side dish or cooked with milk into the sweet breakfast porridge popular across Eastern Europe; in India and West Africa it’s ground for flatbreads and porridges. Dry millet is about 378 kcal per 100 g, and cooking in water brings that down to around 119 as it absorbs liquid. Dry millet is rich in manganese and copper.
- Low fat
- Salt-free
- Source of copper
- Protein 12%
- Fat 8%
- Carbs 75%
- Other 5%
In everyday portions
- Typical serving · 200 g 238 kcal
- 100 kcal is 85 g this much of it gives 100 kcal
- Energy density Low 1.2 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 119 | 3.5 | 1 | 22.4 |
| Dry | 378 | 11 | 4.2 | 64.3 |
| Porridge with milk | 110 | 3.2 | 3 | 17.3 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 119 kcal 6%
- Protein 3.5 g 7%
- Fat 1 g 1%
- Carbs available, without fibre 22.4 g 9%
- Fibre 1.3 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 12%
- Fat 8%
- Carbs 75%
- Other 5%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.02 mg <1%
- Vitamin K 0.3 µg <1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.106 mg 10%
- Vitamin B2 (riboflavin) 0.082 mg 6%
- Vitamin B3 (niacin) 1.3 mg 8%
- Vitamin B5 (pantothenic acid) 0.171 mg 3%
- Vitamin B6 0.108 mg 8%
- Folate (B9) 19 µg 10%
- Vitamin B12 0 µg 0%
- Choline 11.2 mg
Minerals
- Potassium 62 mg 3%
- Calcium 3 mg <1%
- Phosphorus 100 mg 14%
- Magnesium 44 mg 12%
- Iron 0.63 mg 4%
- Zinc 0.91 mg 9%
- Copper 0.161 mg 16%
- Manganese 0.272 mg 14%
- Selenium 0.9 µg 2%
- Iodine 0.9 µg <1%
- Sodium 2 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
- Salt-free
- Source of copper
Dry
Energy and macros
- Energy 378 kcal 19%
- Protein 11 g 22%
- Fat 4.2 g 6%
- Carbs available, without fibre 64.3 g 25%
- Fibre 8.5 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 12%
- Fat 10%
- Carbs 68%
- Other 10%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.05 mg <1%
- Vitamin K 0.9 µg 1%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.421 mg 38%
- Vitamin B2 (riboflavin) 0.29 mg 21%
- Vitamin B3 (niacin) 4.7 mg 30%
- Vitamin B5 (pantothenic acid) 0.848 mg 14%
- Vitamin B6 0.384 mg 27%
- Folate (B9) 85 µg 42%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 195 mg 10%
- Calcium 8 mg 1%
- Phosphorus 285 mg 41%
- Magnesium 114 mg 30%
- Iron 3 mg 22%
- Zinc 1.7 mg 17%
- Copper 0.75 mg 75%
- Manganese 1.6 mg 82%
- Selenium 2.7 µg 5%
- Iodine 2.5 µg 2%
- Sodium 5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Salt-free
- High in manganese
- High in copper
- High in folate
- High in phosphorus
- High in vitamin B1
- High in magnesium
- Source of vitamin B3
- Source of vitamin B6
- Source of iron
- Source of vitamin B2
- Source of zinc
Porridge with milk
Energy and macros
- Energy 110 kcal 5%
- Protein 3.2 g 6%
- Fat 3 g 4%
- Carbs available, without fibre 17.3 g 7%
- Fibre 0.65 g
- Salt 0.09 g 1%
Where the calories come from
- Protein 12%
- Fat 25%
- Carbs 64%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 26.1 µg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.07 mg <1%
- Vitamin K 0.378 µg <1%
- Vitamin C 0.088 mg <1%
- Vitamin B1 (thiamin) 0.072 mg 7%
- Vitamin B2 (riboflavin) 0.124 mg 9%
- Vitamin B3 (niacin) 0.706 mg 4%
- Vitamin B5 (pantothenic acid) 0.244 mg 4%
- Vitamin B6 0.072 mg 5%
- Folate (B9) 11.8 µg 6%
- Vitamin B12 0.237 µg 9%
- Choline no data
Minerals
- Potassium 93.2 mg 5%
- Calcium 54.8 mg 7%
- Phosphorus 91 mg 13%
- Magnesium 26.9 mg 7%
- Iron 0.326 mg 2%
- Zinc 0.668 mg 7%
- Copper 0.083 mg 8%
- Manganese 0.141 mg 7%
- Selenium no data
- Iodine no data
- Sodium 34.6 mg 1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low fat
- Very low salt
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 77% Fewer calories than 77% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Couscous 112 kcal
- Pearl barley 123 kcal
- Buckwheat 92 kcal
- Rice 130 kcal
- Baked beans 94 kcal
- Kidney beans 127 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 168871.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.