Millet is a gluten-free wholegrain that supports cholesterol control, steadier blood sugar, and digestive health, thanks to its soluble fibre, polyphenols and low glycaemic index. There are several varieties — pearl, foxtail, proso, finger (ragi) — and the benefits are broadly similar across all of them.
What is Millet?
Millet is from the grass family and is found in its natural form as a grain. It is commonly found in Africa and Asia, both where it is grown and consumed within their diets. The production of this crop is very much in developing countries within these continents.
What forms of millet are there?
There is more than one type of millet with the main ones including:
- Pearl (Most common)
- Foxtail
- Proso (White)
- Ragi
There are also less well-known types of millet, including:
- Guinea
- Fonio
- Barnyard
- Kodo
- Foxtail
- Proso
These different types of millet come in slightly different shapes, colours or sizes. Millet can also be ground and found in a flour form.
Health benefits of millet
Millet has a variety of health benefits, no matter which type you eat. Although the types of Millet do vary in certain ways, the health benefits are similar. These include:
- Lowering cholesterol
- Controlling blood sugar levels
- High in antioxidants
- Promotes digestion
Millet contains 3g of calcium per 100g, compared to only 0.13g of calcium in milk! Calcium is required for healthy teeth and bones and muscle function.
Below we take a deeper look into each of the benefits.
Lowering cholesterol
Millet has soluble fibre within it, which in turn produces and viscous substance:
- This viscous substance stops fat from leaving your gut and thus helps reduce cholesterol
- Foxtail and Proso millet have been found the most effective at reducing triglyceride levels
- Other Millets are also effective at reducing cholesterol but to a lesser extent
- The protein from millet can also help reduce cholesterol levels
- It has also been found that having a millet protein concentrate can lower cholesterol
Controlling blood sugar levels
- Millet grain is high in non-starchy polysaccharides. This is a type carbohydrate which is not digestible which means it can help to control blood sugar levels.
- This grain also has a low glycaemic index (GI). Foods which are low GI rarely spike blood sugar levels. Millet is a beneficial grain to eat if you struggle with controlling blood sugar levels due to medication you are on or diabetes (please always contact your local healthcare provider to work out the healthiest diet for you).
- Using Millet as a replacement for rice has been found to improve blood sugar levels, another option is cauliflower rice.
High in antioxidants
Some compounds within Millet are excellent antioxidants, which can help in a number of ways:
- Ferulic acid, found in Millet, has anti-inflammatory properties
- Millet also contains phenolic compounds which are anti-oxidants that can also help defend against oxidative stress.
- Read our article on antioxidant here to find out more about how they work!
- There are certain Millets (proso and finger) which contain higher antioxidants than the white or yellow Millets
Gluten-free
Millet grains are gluten-free, which means it is an excellent choice for those who are gluten-free or suffer with coeliac disease
A lot of grains contain gluten, such as wheat or barley, so choosing Millet over these is a great option
Promotes digestion
Soluble and insoluble dietary fibre are beneficial for digestion. Millet contains both:
- These fibres help with your digestive system working more efficiently
- Stools are also kept bulkier, meaning a reduced risk of colon cancer and you will be more regular
Considerations when choosing Millet
Millet clearly has health benefits, but there are some things to be aware of when consuming millet:
- Millet contains antinutrients. These can reduce your body’s ability to absorb other nutrients needed, such as calcium, iron and zinc
- Having too much millet (74% of your daily calories) can induce goiter, which is where one’s thyroid enlarges
- If you have a varied and balanced diet, these issues should not occur but one should be aware of this
Nutritional value
100g of cooked millet
| Energy (kcal) | 119 |
| Protein (g) | 3.5 |
| Fat (g) | 1 |
| Fibre | 1.3 |
| Calcium (mg) | 3 |
Conclusion
To conclude millet is a grain that has many health benefits! By eating it you can increase the amount of calcium, fibre and antioxidants in your diet. As well as lower your cholesterol and improve the control you have over your blood sugar.
Last reviewed: June 2026
Studies discussed in the article
Title: What is Millet? Nutrition, Benefits and more
Author: Ariane Lang
https://www.healthline.com/nutrition/what-is-millet
Boncompagni, E., Orozco-Arroyo, G., Cominelli, E., Gangashetty, P. I., Grando, S., Kwaku Zu, T. T., Daminati, M. G., Nielsen, E., & Sparvoli, F. (2018). Antinutritional factors in pearl millet grains: Phytate and goitrogens content variability and molecular characterization of genes involved in their pathways. PloS one, 13(6), e0198394. https://doi.org/10.1371/journal.pone.0198394