Little millet calories vary based on the type and preparation method. Research from ResearchGate shows that little millet is a nutrient-dense cereal grain with excellent nutritional profiles:

Raw Little Millet Grain (per 100g):
• Calories: 370 kcal
• Protein: 7.0g
• Carbohydrates: 78.0g
• Fat: 4.3g
• Fiber: 7.6g
• Iron: 9.3mg

Cooked Little Millet (per 100g):
• Calories: 130 kcal
• Protein: 2.5g
• Carbohydrates: 27.5g
• Fat: 1.5g
• Fiber: 2.8g

Calculate your daily calorie needs with our BMR calculator to see how little millet fits into your nutrition plan.

Little Millet Serving Size Guidelines

Standard Serving: One cup of cooked little millet (240g) provides about 312 calories and serves as a good source of plant-based protein and dietary fiber.

Common Serving Sizes:
• 1 tablespoon raw (15g): 56 calories
• 1/4 cup raw (60g): 222 calories
• 1/2 cup raw (120g): 444 calories
• 1 cup cooked (240g): 312 calories
• 100g raw: 370 calories

Portion Control: Little millet is nutrient-dense and filling due to its high fiber content. Plan your daily macros accordingly to optimize your nutritional intake.

Little millet is recognized as a nutritional powerhouse among small millets. Studies from PMC demonstrate that little millet provides exceptional nutritional value with high fiber content and essential minerals.

Key Nutrients (per 100g raw little millet):
• High Fiber: 7.6g (supports digestive health)
• Quality Protein: 7.0g (contains essential amino acids)
• Iron Content: 9.3mg (supports iron needs)
• Magnesium: 133mg (supports muscle function)
• Phosphorus: 220mg (supports bone health)
• Potassium: 223mg (supports heart health)
• Zinc: 3.7mg (supports immune function)

Gluten-Free Grain: Little millet is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. Calculate your daily protein needs to optimize your little millet consumption.

Bioactive Compounds and Antioxidants

Phenolic Compounds: Little millet contains polyphenols and flavonoids that provide antioxidant protection against cellular damage and support overall health.

Amino Acid Profile: Rich in essential amino acids including lysine and tryptophan, making it a valuable protein source for vegetarians.

Mineral Density: Good iron content makes little millet ideal for preventing iron deficiency, especially for growing children and women. Use our BMI calculator to assess your overall health status.

Traditional Cooking Methods

Little Millet Pulao: Traditional preparation where little millet is cooked with vegetables and spices to create nutritious and flavorful rice substitute.

Little Millet Porridge: Cook little millet with milk or water to create a nutritious porridge, perfect for breakfast or as a weaning food for infants.

Little Millet Khichdi: Mix little millet with lentils to make a complete protein dish that is rich in fiber and essential nutrients.

Modern Applications and Storage

Baking Applications: Little millet flour can replace up to 20-25% of wheat flour in baking recipes, adding nutrition and a slightly nutty flavor to breads, muffins, and cookies.

Storage Guidelines: Store little millet flour in airtight containers in a cool, dry place for up to 6 months. Whole little millet grains can be stored for up to 1 year when properly stored.

Processing Benefits: Malting and sprouting little millet increases its nutritional value and digestibility, making nutrients more bioavailable. Use our heart rate calculator to optimize your nutrition timing with exercise.

Is little millet suitable for daily consumption?

Yes, little millet can be consumed daily as part of a balanced diet. Its high fiber content, quality protein, and gluten-free nature make it an excellent staple food. Start with smaller portions (1/4 to 1/2 cup cooked) and gradually increase as your digestive system adapts.

How does little millet compare to other millets nutritionally?

Little millet stands out among millets for its high fiber content (7.6g per 100g) and good iron content (9.3mg per 100g). While it has moderate protein content (7.0g), its amino acid profile is well-balanced, making it nutritionally valuable for overall health.

Can little millet help with iron deficiency?

Little millet is a good natural source of iron, providing about 9.3mg per 100g, which contributes significantly to daily iron needs (depending on age and gender). Regular consumption can help contribute to meeting daily iron requirements, especially beneficial for women, growing children, and individuals at risk of iron deficiency.

Is little millet suitable for athletes and active individuals?

Absolutely! Little millet provides complex carbohydrates for sustained energy, quality protein for muscle recovery, and essential minerals like iron and magnesium for overall health. Its natural composition makes it ideal for pre and post-workout nutrition. Use our exercise calorie calculator to determine how little millet fits into your training nutrition plan.

Important Nutritional Disclaimer

General Information: The nutritional information provided is for educational purposes only and should not replace professional medical advice. Individual nutritional needs vary based on age, gender, activity level, and health conditions.

Dietary Considerations: While little millet is nutritious, it should be part of a varied, balanced diet. Those with specific health conditions or dietary restrictions should consult healthcare providers before making significant dietary changes.

Data Sources: Nutritional values are based on USDA data and peer-reviewed research. Actual values may vary based on growing conditions, processing methods, and preparation techniques.