Millet is a naturally iron-rich grain that may help improve ferritin and haemoglobin levels when eaten regularly. Research shows that properly processed millet can significantly support iron status and may help prevent iron-deficiency anaemia—especially when combined with vitamin C–rich foods.

In This Article:

• Why Millet Matters for Iron Deficiency
• What the Research Says About Millet and Iron Levels
• Is Iron in Millet Really Absorbable?
• How Processing Improves Iron Absorption
• How Much Iron Does Millet Contain?
• Understanding Iron Deficiency Testing

Why Millet Matters for Iron Deficiency

Iron deficiency is the most common nutrient deficiency worldwide. Around 2 billion people are affected globally, with higher rates among women of child-bearing age. Even in developed countries, iron deficiency remains widespread.

Millet stands out as a valuable dietary option because it:

• Naturally contains iron
• Is well tolerated by most people
• Can be prepared in ways that improve iron absorption

Despite common concerns about “anti-nutrients,” current research does not support the idea that millet blocks iron absorption in real-world diets.

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What the Research Says About Millet and Iron Levels

In October 2021, a large review published in Frontiers in Nutrition examined the relationship between millet consumption and iron deficiency anaemia.

Overview of the Research

• 30 studies analysed (22 human studies, 8 laboratory studies)
• Conducted by 7 organisations across 4 countries
• Led by the International Crops Research Institute for the Semi-Arid Tropics (ICRISAT)

Although the research focused on regions where iron deficiency is common, the findings are relevant to anyone with low ferritin or anaemia.

Key Findings

People who regularly consumed millet experienced:

• 13.2% average increase in haemoglobin levels
• Up to 54.7% increase in ferritin (iron storage) levels

Nearly 1,000 participants—including children, teens, and adults—took part in the studies. Several millet varieties were examined, including:

• Finger millet
• Pearl millet
• Sorghum
• Foxtail, kodo, and small millet blends

These improvements are clinically meaningful, as hemoglobin and ferritin are the primary markers used to assess iron deficiency.

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Is Iron in Millet Really Absorbable?

A common concern is that millet contains anti-nutrients that reduce iron absorption. However, the evidence shows:

• Iron in millet is as bioavailable as iron in other plant foods
• Anti-nutrient levels are not higher than in common staple foods
• In many cases, they are lower

In short, millet’s iron is usable by the body—especially when prepared correctly.

How Processing Improves Iron Absorption

The way millet is prepared has a big impact on iron bioavailability.

Processing Methods That Increase Iron Absorption

• Extrusion (millet snacks): increases iron bioavailability more than 5-fold
• Fermentation, puffing, malting: increases bioavailability 3-fold
• Germination (sprouting): doubles iron absorption

For example, germination can reduce tannins (an anti-nutrient) by up to 50%, while cooking alone reduces them by only about 5%.

How Much Iron Does Millet Contain?

On average:

• Raw millet: ~6.9 mg iron per 100 g
• Cooked serving (50 g raw): ~3.5 mg iron

With a daily iron requirement of 10–15 mg, one serving can provide around 25% of daily needs.

💡 Tip: Pair millet with vitamin C–rich foods (such as citrus, berries, capsicum, or leafy greens) to further enhance iron absorption.

Understanding Iron Deficiency Testing

Iron deficiency is usually assessed using several blood markers:

Ferritin (Storage Iron)

• Low levels indicate depleted iron stores
• Inflammation can falsely raise ferritin levels

CRP (C-Reactive Protein)

• Indicates inflammation
• Important for interpreting ferritin correctly

Transferrin Saturation

• Shows how much iron is being transported
• Not affected by inflammation

Haemoglobin (Hb)

• Reflects oxygen-carrying capacity
• Drops later in iron deficiency

⚠️ Serum iron alone is not reliable, as it can appear normal even when iron stores are depleted.

General Reference Ranges