My diet:

Millet

No E-numberGrains & floursOrigin: Plant
Get a personal answer

Pick your family’s diets in the bar above.

Every diet

VeganYes

It is a grass seed.

Gluten-freeYes

Naturally gluten-free and often milled separately from wheat.

HalalYes
KosherYes
KetoNo

A cooked cup has about 36 grams of carbohydrate.

Low-FODMAPYes

Millet is low FODMAP in the 75 gram dry serving the Monash app lists.

The short answer
Millet is a small-seeded grass, eaten as a porridge or as a rice substitute. It is naturally gluten-free, cheap, quick to cook and low FODMAP in a normal serving, and it holds onto its texture better than most grains when reheated.
Generally safe

Fine for most people at normal amounts.

E-numberNone
Comes fromPlant
What it doesGrains & flours
Glycemic index—
Daily limitNot set
Also calledMillet, Pearl millet

Rules by country

🇺🇸 US FDANot evaluated as an additive
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

Millet is a food and carries no E-number. It is treated as a cereal grain under the standard-of-identity rules in the United States and the EU, and it is covered by the allergen declaration rules for whichever grains are in the same product.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

Pearl millet has about 11% protein, a good amount of fiber and a high level of magnesium and phosphorus. Unlike quinoa it has no saponin coating, so it does not need rinsing, and it cooks in about 20 minutes with a ratio of two parts water to one part grain. Millet is also one of the few grains that stays reasonably firm after being chilled, which is why it shows up in meal-prep dishes that need to keep their texture.

Where it comes from: A group of small-seeded grasses rather than one plant. Pearl millet is the most widely eaten, and in West Africa it is a staple that has been cultivated for thousands of years.

Why it’s in food

  • Porridge
  • Rice substitute
  • Flatbreads
  • Bird feed
  • Pilafs

Often found in

PorridgeFlatbreadsPilafsSaladsBird seedSoup

Also listed as: Millet, Pearl millet, Proso millet, Foxtail millet, Millet grain, Bajra

Health & gut impact

Magnesium and ironBenefit

Millet is rich in magnesium and phosphorus, and a cooked cup supplies around 4 milligrams of iron for people who do not eat much red meat. It is one of the few plant staples that fits comfortably into a low-cost, plant-heavy diet.

USDA FoodData Central, millet, cooked

Phytic acidUnder study

Like other grains, millet carries phytic acid in the bran and germ, which binds iron, zinc and calcium and lowers how much of them is absorbed. Soaking the grain and cooking it as a porridge reduces some of that binding effect.

EFSA, dietary reference values for iron, zinc and calcium

Glycaemic responseUnder study

Millet has a lower glycaemic index than white rice and is in a similar range to other whole grains, but the index of any milled grain depends on how finely it is ground and how long it is cooked.

EFSA, scientific opinion on the effects of the processing of grains on the glycaemic response

What can I use instead?

Quinoa

Ratio: Use the same cooked volume

Best for: More protein in the bowl

Sorghum

Ratio: Use the same dry weight

Best for: A gluten-free grain with a similar bite

Related

More grains & flours:

BuckwheatBuckwheat is not wheat at all, and it is safe for celiac disease because it contains no gluten. It is high in rutin and magnesium, it is used for soba noodles and kasha, and in Europe it has to be labeled as such so it is not mistaken for a wheat product.Generally safeCouscousCouscous is rolled durum wheat semolina, so it is wheat in another shape and it contains gluten. It cooks in minutes and it is high in fructans, which puts it near the top of the low-FODMAP cut list.Generally safeDurum wheatDurum wheat is the hard wheat behind pasta, semolina and couscous, and it is safe as a whole grain. It contains gluten, so it is out for celiac disease, and it is a wheat grain like any other.Generally safePea starchPea starch is the fine white powder milled from yellow peas, and it is a pure starch with a neutral taste. It is gluten-free and low FODMAP, but it is essentially pure carbohydrate and it thickens a sauce more smoothly than wheat starch.Generally safe

Common questions

Is millet gluten-free?

Yes, it is naturally gluten-free and it is not related to wheat. It is milled and packed in grain-handling facilities that also process wheat, so people with celiac disease should look for a certified gluten-free product.

Is millet low carb or keto?

Not really. A cooked cup has around 36 grams of carbohydrate, which is more than quinoa or a cup of rice. It works better as a fiber-rich side than as a keto staple.

Does millet need soaking?

No. Unlike quinoa it has no bitter coating, so it can go straight into the pan. Soaking it anyway softens the texture and reduces some of the phytic acid.

Is Millet safe?

Generally safe (90/100). Millet is a food and carries no E-number. It is treated as a cereal grain under the standard-of-identity rules in the United States and the EU, and it is covered by the allergen declaration rules for whichever grains are in the same product.

Is Millet vegan?

Yes. It is a grass seed.

Is Millet gluten-free?

Yes. Naturally gluten-free and often milled separately from wheat.

Spotted a mistake on this page? Report it ›

Scientific sources & regulatory citations
  • USDA FoodData Central, millet, cooked
  • EFSA, dietary reference values for iron, zinc and calcium
  • EFSA, scientific opinion on the effects of the processing of grains on the glycaemic response