Cereals and Grains / Whole Grains
Millet, glutinous
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 353kcal / 2530kcal (13%) |
Macronutrients
Protein | 10.3 g/ 71g (14%) | ||||||
Total Fat | 2.5 g/ 42g (5%) low | ||||||
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Total Carbs | 72.3 g/ 348g (20%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.35 mg/ 1mg (29%) source |
Vit B2 | 0.12 mg/ 1mg (9%) |
Vit B3 | 1.8 mg NE/ 16mg NE (11%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 67 mg/ 750mg (8%) |
Phosphorus | 193 mg/ 700mg (27%) source |
Iron | 2.8 mg/ 12mg (23%) source |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Millet (glutinous millet) is a type of grain used as a starchy carbohydrate. It’s similar to other rice-like grains, so it’s usually eaten as part of meals (e.g., as porridge or cooked grain).
Why it matters to health
Millet provides energy from carbohydrates (about 72 g per 100 g), which helps fuel your daily activities and supports your 3 full meals plus 1–2 snacks routine. It also has dietary fiber (about 8 g per 100 g), which can help with fullness and regular digestion. The fat is relatively low (about 2.5 g), and cholesterol is zero. It’s also low in sodium (about 5 mg), which is good for heart health. On the other hand, since it’s still a grain, portion size matters—too much can raise total calories for the day.
Healthier tips
- Use millet as your carb base, but keep the portion about the size of your fist for cooked grains per meal (adjust if you’re very active or smaller portions if less active).
- Pair it with protein (fish, chicken, eggs, tofu, beans) and vegetables (soup, ensaladang gulay) to make your meal more balanced.
- If you’re making porridge, avoid adding too much sugar or sweet toppings; use fruit or cinnamon instead.
- For snacks, choose smaller servings of millet-based meals and balance with yogurt, nuts, or fruit.
Common Filipino dishes
Arroz caldo (millet version), lugaw/porridge, champorado (millet-based, less sugar), ginataang halo-halo (millet as add-on, watch sweetness), rice/grain bowls with viand and gulay
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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