🧪 Nutrition Facts
- Calories 140.6
- Total Fat 4.0 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 210.2 mg
- Potassium 230.0 mg
- Total Carbohydrate 24.0 g
- Dietary Fiber 3.0 g
- Sugars 1.0 g
- Protein 4.0 g
- Vitamin A 2250.7 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.2 mg
- Vitamin C 15.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 79.5 mg
- Copper 0.0 mg
- Folate 59.6 µg
- Iron 1.4 mg
- Magnesium 39.8 mg
- Manganese 0.0 mg
- Niacin 1.2 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 99.4 mg
- Riboflavin 0.1 mg
- Thiamin 0.0 mg
- Zinc 0.9 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Southern Soul Millet Medley contains 140.6 calories per serving (1 Serving (142.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 24.0g per serving (64.8% of calories), with a good 3.0g of dietary fiber.
📝 Ingredients
Cooked Whole Grain Millet*, Collard Greens*, Turnips*, Black-Eyed Peas*, Roasted Onion*, Lotus Foods Organic Red Rice*, Roasted Garlic*, Extra Virgin Olive Oil*, Apple Cider Vinegar*, Redmond's Real Salt, Chili Flakes*, Black Pepper*
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Southern Soul Millet Medley. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Southern Soul Millet Medley — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Southern Soul Millet Medley contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 140.6 kcal | 7% |
| Total Fat | 4.0 g | 5% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 210.2 mg | 9% |
| Total Carbohydrate | 24.0 g | 9% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 1.0 g | 2% |
| Protein | 4.0 g | 8% |
| Vitamin A | 2250.7 IU | 45% ✅ |
| Vitamin C | 15.1 mg | 17% |
| Riboflavin (B-2) | 0.10 mg | 8% |
| Niacin (B-3) | 1.2 mg | 7% |
| Vitamin B-6 | 0.20 mg | 12% |
| Folate | 59.6 µg | 15% |
| Calcium | 79.5 mg | 6% |
| Iron | 1.4 mg | 8% |
| Potassium | 230.0 mg | 5% |
| Magnesium | 39.8 mg | 9% |
| Phosphorus | 99.4 mg | 8% |
| Zinc | 0.9 mg | 8% |
| Selenium | 1.4 µg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Southern Soul Millet Medley accounts for 7% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 64.8% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 140.6 calories in Southern Soul Millet Medley? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 10.6 min |
| Walking: 17 minutes per mile | 24.3 min |
| Cycling (Low Intensity) | 15.4 min |
| HIIT | 13.0 min |
| Kayaking | 20.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Southern Soul Millet Medley
Is Southern Soul Millet Medley good for weight loss?
Southern Soul Millet Medley can support weight loss efforts, with only 140.6 calories per serving and a good fiber content of 3g that helps keep you satisfied. The low sugar (1g) and reasonable protein (4g) make it a nutritious option when managing calorie intake.
Is Southern Soul Millet Medley a good snack for kids?
Kids can enjoy this millet medley, though the collard greens, turnips, and chili flakes might not appeal to all palates. The mild flavor base and soft textures make it reasonably accessible for younger eaters willing to try vegetables.
Is Southern Soul Millet Medley gluten-free?
Yes, this dish is gluten-free—it's made with whole grain millet and red rice as its grain bases, neither of which contain gluten.
What vitamins or minerals stand out in Southern Soul Millet Medley?
Vitamin C stands out at 15.1mg per serving, and the iron content (1.4mg) is notable for a plant-based dish, especially paired with the vitamin C which aids iron absorption. The dish also provides potassium (230mg) from the vegetables.
What diets does Southern Soul Millet Medley suit?
This works well for vegetarian, vegan, Mediterranean, and whole-food plant-based diets. It's also naturally gluten-free and lower in sodium, making it suitable for many dietary approaches.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
