Also called: cooked millet, steamed proso millet, bultuk, ቡልኩ, dukhn mubakhar, دخن مبخر, bhapa cheena badam, ভাপা চিনা, gedämpfte Hirse, atimo ston atmo, άτμι στο ατμό, mijo al vapor, arzan-e bokhapaz, ارزن بخارپز, millet à la vapeur, baafelo samo, બાફેલો સામો, bhap mein paka bajra, भाप में पका बाजरा, jawawut kukus, miglio al vapore, mushi awa, 蒸し粟, benda korale, ಬೆಂದ ಕೊರಲೆ, jjin jo, 찐 조, thattiya thina, തട്ടിയ തിന, vafavleli vari, वाफवलेली वरी, sekoi kukus, bhapya hoya bajra, ਭਾਪਿਆ ਹੋਇਆ ਬਾਜਰਾ, kasza jaglana na parze, milheto cozido a vapor, parenoe psheno, пареное пшено, mtama wa mvuke, aaviyil vendha thinai, ஆவியில் வெந்த தினை, aaviri meeda udikinchina korralu, ఆవిరి మీద ఉడికించిన కొర్రలు, fo thung, ฟ่างนึ่ง, nilagang millet, buharda pişmiş darı, parene proso, парене просо, bhap mein pakaya gaya bajra, بھاپ میں پکایا گیا باجرہ, kê hấp, zheng xiaomi, 蒸小米, tef benachew, ጤፍ በናቸው, dura mubakhara, ذرة مطهوة بالبخار, bhapa chini, atmochthisto kelri, ατμοψητό κεχρί, vafela baje, બાફેલા બાજરી, bhapa hua bajra, mushi-awaki, havinalli be andha sajje, ಹಾವಿನಲ್ಲಿ ಬೇಯಿಸಿದ ಸಜ್ಜೆ, aviil vevichcha thina, ആവിയിൽ വേവിച്ച തിന, vafavleli bajri, वाफवलेली बाजरी, bhap vich pakayi hoi bajra, ਭਾਫ਼ ਵਿੱਚ ਪਕਾਈ ਹੋਈ ਬਾਜਰਾ, parenoye psheno, aviilil vegavaitha thinai, ஆவியில் வேகவைத்த திணை, aaviripai udikinchina korralu, ఆవిరిపై ఉడికించిన కొర్రలు, luk duei nung, ลูกเดือยนึ่ง, parene pshono, парене пшоно, bhap mein paka hua bajra, بھاپ میں پکا ہوا باجرہ, zhen xiaomi
One serving (175 g) is high in zinc.
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a food gives for its calories, from 25 to 100. Every food gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the food gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the food’s values per 100 g):
- Share of the day: the food’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat, added sugar and sodium, each with its U.S. FDA daily limit. For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible food gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A food’s values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a food bad: treats and festive dishes have their place. Use the score to compare similar foods. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Compare with another food or recipe
Recipes with Millet (steamed)
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