Millets 101: Nutrition, Benefits, How To Use, Buy, Store | Millets: A Complete Guide

What are Millets

Millets are these tiny little grains that people have been eating for centuries, especially in places like Africa and Asia. They’re not as popular in the U.S., but they’re starting to catch on because they’re packed with nutrients. What’s cool about millets is that they’re super versatile. You can cook them like rice or quinoa, or even use them in baking.

One thing I love about millets is how they’re naturally gluten-free, which is great for people who can’t have gluten. Plus, they’re rich in fiber, so they help keep your stomach happy and full for longer. I actually started using millets when I was trying to find new ways to make healthy meals for my kids. At first, they were like, “What is this stuff?” But after a few tries, they came around. I make a millet porridge sometimes for breakfast or even toss them into a salad for a little crunch.

They’re also great for the environment. Millets don’t need a ton of water to grow, which makes them a more sustainable crop, especially compared to things like wheat or rice. So, you’re doing your body and the planet a favor by giving them a try!

Other Names of Millets

Millet, often referred to as the “queen of grains” or the “smart food,” boasts an array of alternative names across different cultures and regions, reflecting its widespread cultivation and culinary significance. Here’s a comprehensive list of some of the various names by which millet is known:

1. Pearl Millet (Pennisetum glaucum):
   • Bajra: Widely used in India and surrounding regions.
   • Kambu: Commonly used in South India, particularly in Tamil Nadu.
   • Sajje: The name for pearl millet in Kannada-speaking regions.
   • Cumbu: Used in Tamil Nadu and parts of Kerala.
   • Bajri: Term used in parts of North India and Pakistan.
   • Gero: Used in Hausa-speaking regions of West Africa.
2. Foxtail Millet (Setaria italica):
   • Kangni: Used in Northern India.
   • Korra: Commonly referred to in Telugu-speaking regions.
   • Navane: The Kannada name for foxtail millet.
   • Tenai: Tamil name for foxtail millet.
3. Proso Millet (Panicum miliaceum):
   • Common Millet: Often used to refer to proso millet in English-speaking regions.
   • Hulled Millet: Referring to proso millet with the outer husk removed.
4. Finger Millet (Eleusine coracana):
   • Ragi: Widely used term in South India and parts of Africa.
   • Madua: Used in parts of North India, particularly in Hindi-speaking regions.
   • Nachani: Commonly referred to in Maharashtra and surrounding areas.
   • Kezhvaragu: The Tamil name for finger millet.
5. Japanese Millet (Echinochloa esculenta):
   • Sanwa Millet: Commonly used in Japan.
   • Billion Dollar Grass: Sometimes called this in the United States due to its rapid growth and use in wildlife management.

These diverse names reflect the deep cultural and culinary significance of millet across different regions of the world, highlighting its versatility and importance in global agriculture and food systems.

Nutritional Value of Millets

Here’s the approximate nutritional value of millet per 100 grams:

Nutrient	Amount
Calories	378 kcal
Protein	11 g
Fat	4 g
Carbohydrates	73 g
Dietary Fiber	9 g
Sugars	0.5 g
Calcium	8 mg
Iron	3.9 mg
Magnesium	114 mg
Phosphorus	285 mg
Potassium	195 mg
Sodium	5 mg
Zinc	1.7 mg
Vitamin C	0 mg
Thiamin (B1)	0.4 mg
Riboflavin (B2)	0.29 mg
Niacin (B3)	4.7 mg
Vitamin B6	0.38 mg
Folate (B9)	85 µg
Vitamin A	0 IU
Vitamin E	0.05 mg
Vitamin K	0.7 µg

Benefits of Millets

Here’s why I love using millets, and honestly, why I think you should give them a try too:

1. Super nutritious – Millets are packed with vitamins and minerals, like iron, magnesium, and B vitamins. They’re tiny but mighty when it comes to nutrition.
2. Gluten-free – If you or someone in your family can’t have gluten, millets are a great option. You can cook them up instead of wheat, no problem.
3. Good for digestion – They’re high in fiber, which helps keep your stomach happy and can help prevent constipation. Trust me, fiber is your friend.
4. Keeps you full longer – Because of that fiber, millets help you feel fuller for longer, which can be helpful if you’re trying to avoid snacking all day. I always feel satisfied after a millet meal.
5. Versatile – You can use millets in so many dishes! I’ve used them for breakfast porridge, in salads, and even in baking. My kids love millet pancakes—seriously, so good.
6. Environmentally friendly – Millets don’t need a lot of water to grow, which makes them a more sustainable option than other grains like rice or wheat. So it’s a win for your health and for the planet.
7. Helps with blood sugar – They have a low glycemic index, which means they won’t spike your blood sugar as quickly as other carbs. Perfect if you’re trying to manage blood sugar levels.

That’s why millets have become a staple in our kitchen. They’re healthy, easy to cook, and everyone in the family enjoys them!

Varieties of Millet

There are actually quite a few different types of millets, and each one is a little different in taste and texture. Here are some of the main varieties I’ve tried:

1. Pearl Millet – This is probably the most common one. It’s the one I use most often because it’s super versatile. You can cook it like rice, make porridge, or even toss it in soups.
2. Finger Millet (Ragi) – Finger millet has a deeper, almost chocolatey color when you cook it. It’s really rich in calcium, so I try to sneak this one into dishes for the kids. I even make finger millet pancakes sometimes—they don’t even notice!
3. Foxtail Millet – This one is great for salads because it has a nice, fluffy texture. It’s a bit more delicate than the others and has a slightly sweet flavor, which pairs well with fruits or roasted veggies.
4. Proso Millet – Proso millet is kind of plain in flavor, but that’s what makes it perfect for using in both sweet and savory dishes. I’ve used it to make breakfast bowls and sometimes as a side dish with dinner.
5. Barnyard Millet – This one cooks up pretty quickly, which is great when you’re in a rush. It has a light texture and works well in salads or as a substitute for rice. I’ve even made a quick millet stir-fry with it!
6. Kodo Millet – Kodo millet is a bit tougher in texture, but it’s got a lot of fiber. I like using this one for things like veggie patties or casseroles because it holds its shape well.
7. Little Millet – This variety is small, like the name says, and cooks really fast. It’s perfect for when I’m short on time. I’ve used it to make a quick millet pilaf or even thrown it into soups for some extra bulk.

Each one has its own unique taste and texture, so it’s fun to experiment and see which ones your family likes best!

What Does Millet Taste Like

Millets have a pretty mild taste, kind of like a mix between corn and rice, if that makes sense. They’re not super strong in flavor, which is nice because they go well with a lot of different foods. When you cook them, they have this slightly nutty taste, but it’s really subtle. If you’ve ever had quinoa, it’s kind of like that, but maybe a little more earthy.

The texture can change depending on how you cook them, too. If you cook them with more water, they get soft and a little mushy, kinda like oatmeal. But if you cook them with less water, they stay fluffy, like rice with a bit of a bite to it. I actually love them in soups or mixed into salads for a little texture. My kids didn’t love them at first, but after I made a few millet pancakes, they were hooked.

What’s great is that millets are like a blank canvas—you can make them sweet or savory depending on what you’re in the mood for.

How To Use Millets

Millets are so versatile, you can use them in tons of ways! Here’s how I like to use them in my kitchen:

1. Cooked like rice – This is the easiest way to start using millets. Just cook them with water or broth, and use them as a side dish. It’s perfect with stir-fries or curries. My kids love it when I mix in some veggies.
2. Breakfast porridge – I love making millet porridge, especially on chilly mornings. Cook the millets with milk (or a plant-based milk), add a little cinnamon, honey, and maybe some fruit or nuts on top. It’s a cozy and filling breakfast!
3. In salads – Toss cooked millets into a salad to add some texture and make it more filling. I usually mix it with greens, roasted veggies, and a light dressing. It’s a great way to switch up regular salads.
4. In soups or stews – You can add millets to soups or stews as a thickener. They absorb the flavors of whatever broth you use, and add a little more heartiness to the dish. I sometimes sneak them into soups to make them more filling.
5. Baking – You can actually use millet flour in baking! I’ve used it to make pancakes, muffins, and even bread. It adds a nice nutty flavor, and I feel good knowing it’s a healthier option.
6. Millet patties – Combine cooked millets with some veggies, spices, and breadcrumbs, and shape them into patties. Then, just fry them up! It’s a fun way to make a healthy, homemade veggie burger. My kids always ask for seconds when I make these.
7. Stuffed veggies – You can use millets as a filling for stuffed vegetables like peppers or zucchini. Just cook them up, mix them with some spices and cheese, and stuff it into your veggies. Bake it until everything’s tender and you’ve got an easy, delicious dinner.
8. Millet pilaf – Make a millet pilaf by cooking it with some onions, garlic, and broth, just like you would with rice. Add in some herbs and spices for extra flavor. I like to throw in whatever veggies I have on hand, too.
9. In casseroles – Swap out rice or pasta in your casseroles and use millets instead. They hold up well, and it’s an easy way to add more nutrition to your family’s favorite dishes. I’ve done this with a broccoli and cheese casserole, and everyone loved it.

There’s so many ways to get creative with millets. You can pretty much use them anywhere you’d use rice, quinoa, or even oats!

Substitute for Millets

If you’re looking for a substitute for millet in a recipe, you have several options depending on the desired texture and flavor of the dish. Here are some alternatives to consider:

1. Quinoa: Quinoa is a nutritious gluten-free grain that has a similar fluffy texture to millet when cooked. It has a slightly nutty flavor and is versatile enough to use in a variety of dishes, from salads to pilafs.
2. Brown Rice: Brown rice is another gluten-free grain that can be used as a substitute for millet. It has a slightly chewy texture and a nutty flavor that pairs well with many ingredients. Cooked brown rice can be used as a base for stir-fries, pilafs, and grain bowls.
3. Couscous: While couscous is not gluten-free like millet, it has a similar texture and can be used as a substitute in dishes where the gluten content is not a concern. It has a mild flavor and cooks quickly, making it a convenient option for salads, side dishes, and pilafs..
4. Amazake: Amazake is a Japanese rice porridge made from fermented rice. It has a similar texture to cooked millet and can be used as a substitute in recipes where a creamy texture is desired, such as porridges or desserts.
5. Barley: Barley is a whole grain with a chewy texture and a slightly nutty flavor. While it’s not gluten-free like millet, it can be used as a substitute in dishes where the gluten content is not a concern, such as soups, stews, and pilafs.
6. Sorghum: Sorghum is a gluten-free grain with a texture similar to millet when cooked. It has a slightly sweet flavor and can be used as a substitute in dishes like salads, pilafs, and porridges.

These alternatives can be used in place of millet in recipes to achieve similar textures and flavors. Experiment with different grains to find the one that best suits your preferences and dietary needs.

Where to Buy Millets

If you’re looking to buy millets, here are some of the places where I usually find them:

1. Local grocery stores – Some regular grocery stores have started carrying millets, especially in the health food section or where they keep gluten-free items. I’ve seen them pop up more and more, which is great because I don’t have to go hunting for them anymore!
2. Health food stores – If your grocery store doesn’t have millets, health food stores almost always do. Places like Whole Foods or smaller local health markets usually stock them, and you can even find different varieties like pearl or finger millet.
3. Bulk food stores – Stores that sell food in bulk, like Sprouts or co-ops, are great for finding millets. You can buy as much or as little as you need, and it’s usually cheaper than buying pre-packaged millets.
4. Online – You can easily buy millets online from places like Amazon or specialty food websites. I’ve ordered from Bob’s Red Mill a couple of times—they have a good selection, and it’s delivered right to your door, which is a lifesaver when I’m too busy to go to the store.
5. Indian or Asian grocery stores – Millets are super common in Indian and Asian cooking, so if you have an Indian or Asian market nearby, that’s a great place to look. They usually have different varieties, and sometimes at lower prices than the big stores.
6. Farmers markets – If you’re lucky, you might find millets at a local farmers market. Some small, local farms grow millets, and you can buy them straight from the source. Plus, it’s always nice to support local farmers!
7. Specialty stores – Some organic or natural food stores focus more on whole grains and alternative foods. These stores often have millets, along with other grains like quinoa or farro.

Wherever you get them, it’s worth stocking up! I like having a variety of millets at home, so I can switch things up and try different recipes.

How To Store Millets

Proper storage is essential to maintain the freshness and quality of millet. Here’s how to store millet properly:

1. In an airtight container – When I say airtight, I mean really airtight. Glass jars with screw-top lids or plastic containers with a solid seal are the best. If air gets in, it can cause the millets to oxidize and lose their flavor over time, plus it increases the chance of moisture sneaking in, which could cause them to go bad faster. I use Mason jars because they look cute on my pantry shelves, and they do a great job at keeping things fresh. Also, if you use transparent containers, it’s easier to see when you’re running low.
2. Store in a cool, dry place – Temperature and humidity are big enemies of grains like millet. Ideally, you want to keep them in a spot that’s not exposed to direct sunlight or any heat sources. In our house, the pantry is away from the stove and oven, which helps. You don’t want a warm spot because that can cause the millets to turn rancid over time. And remember, moisture can lead to mold—something we definitely don’t want in our food!
3. Use a freezer bag – This is my go-to for long-term storage. I like to freeze my millets in portions that I’ll use in one or two meals so I don’t have to keep defrosting the whole batch. Make sure you squeeze out as much air as you can before sealing the bag—this keeps freezer burn away and keeps your millets fresh. They’ll last in the freezer for up to a year, which is great if you’re like me and buy in bulk to save a little money.
4. In the fridge – If you live in a place that gets really hot or humid, keeping your millets in the pantry might not cut it. Storing them in the fridge is an extra step that ensures they don’t spoil or attract bugs. I make sure the container is sealed super tight before putting it in the fridge, so it doesn’t absorb any weird fridge smells or moisture. Millets stored this way should last around 6 months, which is plenty of time to use them up.
5. Keep them whole until you need them – Whole millets last much longer than millet flour or ground millets. The oils in grains tend to go bad faster once they’re ground because they’re exposed to air. I bought a small grinder, and whenever I need millet flour, I grind just what I need for that recipe. That way, I’m always using the freshest flour possible. Plus, grinding your own flour feels a little fancy, and you know it’s as fresh as it gets.
6. Vacuum-sealed bags – Vacuum sealing is a game changer for long-term storage! If you have a vacuum sealer, it’s definitely worth the investment for storing grains and other pantry staples. The vacuum sealing process removes all the air from the bag, which helps preserve the millets and keeps them fresh for much longer. I’ve vacuum-sealed millets and stored them in my pantry for over a year, and when I opened the bag, they were as good as new.
7. Rotate your stock – This might sound basic, but it’s one of the most important tips. Always use your oldest millets first. If you bought a new bag, place it behind the old one so you naturally use up what you already have. I put a little sticky note on my jars with the date I bought the millets to make sure I’m using the oldest batch first. It’s a small habit but saves me from accidentally letting a batch sit too long and go stale.

By following these methods, you’ll make sure your millets stay fresh and ready to use whenever you need them. Whether you’re cooking up a warm millet porridge or tossing them in a salad, storing them the right way can make all the difference in taste and texture!

Frequently Asked Questions (FAQs) About Millets