⏱ 30 min totalPumpkin Pie Millet Porridge
Per 1 serving · 260 g · 8 ingredients
of a 2,000 cal day
- Protein6.7g10% of calories
- Carbs44g66% of calories
- Fat7.2g24% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Pumpkin Pie Millet Porridge (260 g) has 263 calories, with 6.7 g of protein, 44 g of carbohydrates and 7.2 g of fat. Most of its energy comes from carbs (66% of calories). It is high in dietary fiber (23% DV), Vitamin A (35% DV) and thiamine (22% DV).
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin A35%
- Thiamine22%
- Iron30%
- Phosphorus25%
- Copper55%
Good source of
10–19% of the daily value
- Riboflavin (B2)18%
- Niacin16%
- Vitamin B618%
- Folate (B9)12%
- Pantothenic acid12%
- Magnesium18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup Millet- 🥄⅔ cup Water
³⁄₁₆ cup Pumpkin
¼ tsp Cinnamon
⅛ tsp Ground ginger
⅛ tsp Nutmeg
½ tsp Maple syrup
¹⁄₁₆ cup, chopped Pecans
Directions
- 1
In a saucepan, combine millet, water, pumpkin, cinnamon, ginger, and nutmeg. Stir and bring to a boil.
- 2
Cover and reduce to a simmer. Cook for 20-30 minutes until the millet is tender, stirring occasionally and adding extra water as needed for desired consistency.
- 3
When the porridge is almost done, add maple syrup to taste.
- 4
Remove from heat and serve topped with toasted pecans.
Vitamins & minerals
Amounts for 1 serving (260 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 318 μg | 35% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.3 mg | 22% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 3 mg | 16% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 49 μg | 12% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 12% |
| Choline | 7 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 30 mg | 3% |
| Iron | 2 mg | 30% |
| Potassium | 223 mg | 5% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 177 mg | 25% |
| Zinc | 1 mg | 12% |
| Copper | 0.5 mg | 55% |
| Manganese | 1 mg | 63% |
| Selenium | 2 μg | 4% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 1,958 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 0.5 g | — |
| Beta carotene | 2,837 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Starch | 0 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 263 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 50minWalking (3.5 mph)
- 32minCycling (moderate)
- 22minRunning (6 mph)
- 37minSwimming laps
Common questions
How many calories are in Pumpkin Pie Millet Porridge?
One serving of Pumpkin Pie Millet Porridge (1 serving) has 263 calories, which works out to 101 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Pumpkin Pie Millet Porridge high in protein?
Not especially. It has 6.7 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Pumpkin Pie Millet Porridge keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 66% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Pumpkin Pie Millet Porridge?
5.1 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Pumpkin Pie Millet Porridge?
3.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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