Millet, cooked

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 69 / 100 How is this scored?

Composition

Energy

Protein 3.5 g · 14 kcal/100g
Fat 1.0 g · 9 kcal/100g
Carbs 23.7 g · 95 kcal/100g
Fiber 1.3 g
Water 71 g
Total energy 119 kcal

Energy is predominantly from carbs (80%); EFSA recommends 45–60% for a balanced diet

Fat quality 70 / 100 How is this scored?
Total fat
1.0g
Saturated
0.2g
Monounsat.
0.2g
Polyunsat.
0.5g
Omega-6
0.48g

Saturated fat is 1.3% of energy, within the WHO limit of 10%.

Protein quality 42 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 42%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (42% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 28 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.11 mg
Riboflavin (B2) 0.08 mg
Niacin (B3) 1.3 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.11 mg
Folate (B9) 19 µg
Vitamin B12 0.00 µg

Minerals

Calcium 3 mg
Iron 0.6 mg
Magnesium 44 mg
Phosphorus 100 mg
Potassium 62 mg
Sodium 2 mg
Zinc 0.9 mg
Copper 0.16 mg
Manganese 0.27 mg
Selenium 0.9 µg

Provides modest amounts of tracked micronutrients. Best is Copper at 16% of EU NRV per 100 g.