A cup of cooked millet contains about 207 calories with over 6 grams of protein, 2 grams of dietary fiber, and less than 2 grams of fat. It is rich in minerals like calcium, copper, iron, magnesium, phosphorus, potassium, and selenium as well as essential vitamins like folate, pantothenic acid, niacin, riboflavin, and Vitamins B6, C, E, and K.

Many of the most powerful health benefits millet has to offer are related to its fiber content. For example, the high fiber levels found in millet may help reduce low-density lipoprotein (LDL) or “bad” cholesterol while boosting high-density lipoprotein (HDL) or “good” cholesterol. In addition to improving cholesterol levels, the fiber content of millet supports heart health by reducing blood pressure and, in doing so, reduces your risk for heart attack and stroke.

9 grams of fiber per 100-gram serving, millet supports healthy and regular digestion. It may also help resolve issues like diarrhea and supports healthy gut flora to prevent peptic ulcers and reduce your risk of colon cancer.

Millet is rich in catechins such as quercetin which boost liver and kidney function. These organs are essential for the detoxification of the body.

The magnesium content of millet provides a variety of benefits including improving insulin sensitivity to help prevent type 2 diabetes.

Millet contains numerous antioxidants including selenium, quercetin, and pantothenic acid which protect the body against free-radical damage and oxidative stress, helping to prevent many chronic diseases.

Rich in iron as well as folate and folic acid, millet helps prevent anemia by supporting the formation of red blood cells and maintaining adequate hemoglobin levels.

The phosphorus content of millet supports the formation of cells, tissues, and bones, helping the body repair itself – phosphorus is also a key component in nervous system structures.

With plenty of insoluble fiber, millet prevents the formation of gallstones by reducing intestinal transit time – it also reduces bile acid secretion which is known to contribute to gallstone formation.