Proso Millet Nutrition Facts: Calories, Macros & Health Benefits
Summary: Proso Millet contains 420 calories, 7.5g protein, 58g carbs, and 18g fat per one piece (30g). It is a source of saturated fat, iron, zinc.
Nutrition Facts — one piece (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 420 kcal | 21% |
| Protein | 7.5g | 15% |
| Carbohydrates | 58.0g | 21% |
| Total Fat | 18.0g | 23% |
| Fiber | 4.5g | 16% |
| Sugar | 28.0g | -- |
| Saturated Fat | 7.0g | 35% |
| Sodium | 15.0mg | 1% |
| Potassium | 0.50mg | 0% |
| Calcium | 55.0mg | 4% |
| Iron | 160.0mg | 889% |
| Magnesium | 1.2mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.15mg | 0% |
| Vitamin A | 0.08mcg | 0% |
| Vitamin B6 | 1.8mg | 106% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 18.0mcg | 4% |
| Vitamin E | 1.2mg | 8% |
| Phosphorus | 5.0mg | 0% |
Is Proso Millet Good for You?
Proso Millet provides 420 calories per one piece (30g) with 7.5g protein, 58g carbohydrates, and 18g fat. It is a source of saturated fat (35% dv), iron (889% dv), zinc (1273% dv).
Traditional Indian sweet ball made from roasted proso millet (chena/barri) flour, ghee, jaggery or sugar, and dry fruits. A healthier millet-based alternative to wheat ladoo.
Key Health Benefits of Proso Millet
- Saturated Fat (35% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (889% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (106% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.5g protein per serving to support satiety and muscle maintenance.
How to Track Proso Millet Nutrition with Gram
Use Gram to log proso millet and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in proso millet?
Proso Millet contains 420 calories per one piece (30g).
How much protein is in proso millet?
Proso Millet provides 7.5g of protein per one piece (30g).
How many carbs are in proso millet?
Proso Millet has 58g of carbohydrates per one piece (30g).
Is proso millet good for tracking nutrition?
Yes. Proso Millet can be logged by calories, macros, and micronutrients in the Gram app.
How should I use proso millet in a meal plan?
Use Proso Millet as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track proso millet and thousands of other foods with the Gram app.