Does Millet Have Gluten?

Last Updated on July 2, 2024

Before you received your diagnosis, you probably had no idea about what millet was (I know I didn’t), but it’s definitely something you should learn more about if you’re following a gluten-free diet. But does millet contain gluten? Let’s take a closer look.

What Is Millet?

The word “millet” doesn’t just refer to one specific type of grain. In fact, it’s a group of small-seeded grains that look very much like small pieces of corn. It’s seen often in birdseed, but it’s a staple in many diets around the world. From bread to beer, to porridge, millet can be found in a surprising amount of everyday food and drinks.

What Is Millet

Learn more about: Does Buckwheat Have Gluten?

Millet Nutritional Information

If you’re looking for the nutritional information when it comes to millet, one cup of millet has the following nutritional value:

  • Calories: 207
  • Protein: 6.1g
  • Fiber: 2.3g
  • Fat: 1.7g
  • Carbohydrates: 41.2g
  • Calcium: 5.2mg
  • Iron: 1.1mg
  • Niacin: 2.31mg
  • Magnesium: 76.6mg
  • Phosphorus: 174mg
  • Potassium: 108mg

Health Benefits Of Millet

While there are a few side effects, the health benefits of millet highly outweigh the negatives. Let’s take a look at the benefits that eating millet can do:

  • The best benefit for us is that they’re a naturally gluten-free grain! Therefore the perfect option for those who have a gluten intolerance or have celiac disease
  • Millet is a great source for your daily intake of B vitamins and minerals. As well as being packed full of fiber, protein, and antioxidants. If you’re looking to uptake your iron, copper, magnesium, and calcium levels – introducing millet to your diet is the perfect way to do this
  • They are good at making you feel fuller for longer and are slow-release carbohydrates, which are much better for you
  • And finally, they’re affordable! They’re one of the cheapest gluten-free grains available, which is ideal if you’re on a budget

Gluten Free Grains

If you’re looking for other gluten-free grains besides millet, there are a range of other options you may like to try. Some of the most easily accessible options that you’ll find in your local grocery stores are:

  • quinoa
  • gluten-free oats
  • buckwheat (yes, despite its name, it’s 100% gluten-free)
  • amaranth
  • teff
  • corn (maize)
  • brown rice

The best part about these substitutes (including millet) is that they’re all far more nutritious than wheat – so you should definitely consider adding some of these grains to your gluten-free diet.

Where To Buy Gluten Free Millet

While there are plenty of places to buy gluten-free millet, there is one brand that I would highly recommend more than others. That brand is Bob’s Red Mill. Bob’s Red Mill is perfect for a range of gluten-free products, including millet. Whether you’re looking for whole-grain millet or millet flour – Bob’s Red Mill offers both.

What’s great about Bob’s Red Mill is that their gluten-free products are easily identifiable with a huge gluten-free label on their packaging, as well as their products being certified gluten-free. When a product is certified gluten-free, it means that it’s been tested for gluten and must meet strict guidelines set by the FDA – meaning they’re safe as possible.


I hope this question has helped to answer the question: does millet have gluten? And helped you to become more familiar with the health benefits and possible side effects of introducing millet to your diet. As long as you’re enjoying them in moderation, I would recommend adding them to your everyday cooking.