Crunchmaster Multi-Grain 6-Seed Crunchy Baked Rice Crackers
Crunchmaster
Vegan, passesGluten-Free, passesKeto, fails
MilletGrain
378
kcal / 100g
756
kcal / 1 cup
5 things to watch for
Keto, failsLow-Calorie, failsLow-Carb, failsLow-Fat, failsLow-Sugar, unclear
Dairy-Free, passesEgg-Free, passesGluten-Free, passesHigh-Protein, passesNut-Free, passesPalm Oil Free, passesSoy-Free, passesVegan, passesVegetarian, passes
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 378kcal | — |
| Protein | 11.02g | 22% |
| Total lipid (fat) | 4.22g | 5% |
| Fatty acids, total saturated | 0.723g | 4% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 72.85g | 26% |
| Fiber, total dietary | 8.5g | 30% |
| Sodium, Na | 5mg | 0% |
Vitamins & Minerals
Calcium, Ca8mg (1% NRV)
Iron, Fe
3.01mg (22% NRV)
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium, K195mg (10% NRV)
Magnesium, Mg
114mg (30% NRV)
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus, P
285mg (41% NRV)
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc, Zn
1.68mg (17% NRV)
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper, Cu
0.75mg (75% NRV)
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese, Mn
1.632mg (82% NRV)
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Selenium, Se2.7µg (5% NRV)
Vitamin A, RAE0µg (0% NRV)
Vitamin C, total ascorbic acid0mg (0% NRV)
Vitamin D (D2 + D3)0µg (0% NRV)
Vitamin E (alpha-tocopherol)0.05mg (0% NRV)
Vitamin K (phylloquinone)0.9µg (1% NRV)
Thiamin
0.421mg (38% NRV)
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Riboflavin
0.29mg (21% NRV)
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Niacin
4.72mg (30% NRV)
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B-6
0.384mg (27% NRV)
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate, total
85µg (43% NRV)
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Vitamin B-120µg (0% NRV)
Diet Compatibility
- VeganYes
Yes — Millet is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Millet is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Millet is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Millet is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Millet is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Millet is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Millet is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Millet is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Millet is not keto-friendly (64.35 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Millet is not low-carb (64.35 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Millet is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Millet is high in protein (11.02 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Millet is not low-fat (4.22 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Millet is not low-calorie (378 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Millet is naturally gluten-free — its storage proteins are structurally different from the proteins in wheat, barley, and rye that trigger celiac disease. [6]
Monash University has tested and rates both millet grain and millet flour as low-FODMAP. [7]
Lysine is the first-limiting amino acid across pearl, foxtail, kodo, finger, barnyard, and little millet.
That means millet alone doesn't supply a fully complete amino-acid profile. [8]The lysine in steamed pearl millet is highly bioavailable, about 97%, but still limiting on its own.
Pairing steamed millet with stewed lentils improved combined protein quality, reducing tracer amino acid oxidation by 27%. [9]Millet allergy is rare, but documented cases include anaphylaxis after eating it and asthma from inhaling millet or bird-food dust. [10]
Cross-sensitivity has been reported between millet and rice, and less consistently with wheat, maize, sorghum, and finger millet in some allergic individuals. [11]
Health Benefits
Dehulled barnyard millet has a glycemic index of 50, dropping to 41.7 once dehulled and heat-processed.
A 28-day intervention using this millet lowered fasting blood glucose from 139.2 to 131.1 mg/dL in people with type 2 diabetes. [1]A 12-week trial of 50g/day of foxtail millet studied its effect on glycemic control in prediabetic adults. [2]
Goiter was significantly more common when millet supplied about 74% of daily calories, versus 37%, in one study.
This is a real caution, though it applies mainly to diets where millet dominates total calorie intake rather than typical varied eating. [3]Millets generally have a low-to-medium glycemic index compared with many other cereal grains, per a 2025 systematic review. [4]
Storage & Buying Tips
Soaking millet reduces its phytate content, though the amount varies a lot by conditions — from about 13% after 16 hours up to 46% after 12 hours in different tests.
More intensive high-pressure soaking reduced phytate by about 81% in one study.
Sprouting finger millet raised bioaccessible iron by 20% while cutting tannins by 51%, though results varied by millet type — two sprouted pearl millet varieties ranged from -22% to +3% for bioaccessible iron. [5]
Frequently Asked Questions
Is millet safe to eat during pregnancy?
General pregnancy-nutrition guidance regards millet as a safe, nutritious whole grain during pregnancy.
It's valued for its iron, protein, fiber, zinc, and B-vitamin content, as long as normal food-safety practices are followed — cook it thoroughly and refrigerate leftovers promptly.
This comes from a general food-tracking resource rather than a clinical guideline, so read it as general dietary guidance. [12]
Can babies have millet as a first solid food?
Yes.
Pediatric feeding guidance from Solid Starts, reviewed by a pediatrician, allergist, and dietitian, lists millet as appropriate from around 6 months of age.
Millet isn't considered a common allergen, and cooked millet is a low choking risk when prepared appropriately.
People with a rice allergy may be more likely to react to millet too, so it should still be introduced gradually while watching for any reaction. [13]
Can you eat millet raw or does it have to be cooked?
Millet is conventionally eaten cooked rather than raw.
Standard preparation is to soak the raw grain overnight to help reduce its natural phytic-acid content, then simmer roughly 1 part millet with 2 parts water or broth for about 20-25 minutes.
Toasting it briefly beforehand is optional and brings out a nuttier flavor. [2]
What is the recommended daily serving size of millet?
There isn't one single universal gram target.
India's national dietary guidelines recommend that whole grains like millet make up roughly half the cereal portion of the daily diet, alongside adequate pulses for protein quality.
A typical single raw serving cited in that context is around 25-30g, becoming roughly 75-90g once cooked. [14]
Is millet bad for your thyroid function?
The picture is mixed and mostly unsettled in healthy humans.
Pearl millet contains compounds shown in animal and lab studies to interfere with thyroid hormone production.
One study found goiter was notably more common when millet supplied about 74% of daily calories versus 37%.
But a 2024 review found human studies on this are scarce and often confounded by existing iodine deficiency.
It concluded that millet eaten as part of a varied, iodine-adequate diet is unlikely to pose a thyroid risk for most healthy people. [3]
How does millet compare nutritionally to quinoa?
Per equivalent raw servings, millet is higher in calories, carbohydrates, and fiber than quinoa, while quinoa has a modest protein edge and is notably higher in iron and calcium.
Per 1 cup uncooked, millet (200g) provides about 756kcal, 22g protein, and 17g fiber, versus quinoa (170g) at about 626kcal, 24g protein, and 11.9g fiber.
Both are naturally gluten-free whole grains, so the better choice often comes down to taste and which nutrients matter more for a given diet. [15]
Found in these products
1 product in our database contains Millet.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Millet, raw” (SR Legacy, fdcId 169702), updated 2026-08-28.
Research reviewed 2026-08-28.
- Ugare et al., Journal of Food Science and Technology (2011-09-01)
- Healthline — What Is Millet? Nutrition, Benefits, and More (2020-03-19)
- Anitha et al., Frontiers in Nutrition (2024-03-06)
- Effects of millet consumption on metabolic homeostasis (glycemic control and lipid profiles) in adults: A systematic review (2025-12-31)
- Elliott et al., Nutrition Bulletin (2022-05-31)
- Millet On A Gluten-free Diet | Schär
- Monash Fodmap — Grain-based foods on a low FODMAP diet (2016-08-15)
- Sorghum and millets in human nutrition
- Fakiha et al., The Journal of Nutrition (2020) (2020-09-30)
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6457317
- f55 Common millet | Thermo Fisher Scientific
- Is millet safe during pregnancy? — Avo — Pregnancy & Food Tracker
- Millet for Babies - First Foods for Baby - Solid Starts
- mint — millet recipes nutrition ragi ambali | Mint (2024-05-25)
- My Food Data — Nutrition Comparison of Quinoa, uncooked vs Millet, raw vs Uncooked Long-Grain Brown Rice