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Fermented millet beverage, West Africa
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Cez (200 g) has 90 calories. That works out to 45 calories per 100 g. It contains 17 g of carbs, 2.4 g of protein, 0.6 g of fat and 1.4 g of fiber. Its 0.1 mg of Copper covers 7% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
90
KCAL / 200G
Carbs
17g
· 6% DV
Protein
2.4g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 12% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 6 mg | 0% |
| Total carbohydrate | 17 g | 6% |
| Fiber | 1.4 g | 5% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 90 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (small) | 120 g | 54 kcal |
| 1 serving (medium) | 250 g | 113 kcal |
| 1 cup (large) | 300 g | 135 kcal |
| 1 bottle (medium) | 330 g | 149 kcal |
| 1 serving (large) | 400 g | 180 kcal |
| 1 bottle (large) | 500 g | 225 kcal |
Calculated from 45 calories per 100 g.
Cez is a fermented millet beverage associated with West Africa. Its preparation and flavor can vary by region and household, so the name may refer to slightly different versions rather than one fixed recipe.
Cez generally has a tangy, grain-like flavor from fermented millet. The degree of sourness varies with fermentation, and recipes that add sweeteners or spices can taste noticeably different.
Cez is made by processing millet with water and allowing the mixture to ferment. Common home methods soak and grind the grain before fermentation, but straining and adjusting the texture depend on the recipe.
Cez is not necessarily alcoholic just because it is fermented. Alcohol can form depending on how it is prepared and how long it ferments, so check the producer’s information if alcohol content matters to you.
Traditional Cez made from millet is caffeine-free because millet is not a source of caffeine. A packaged or modified version could contain caffeine if tea, coffee, or another caffeinated ingredient is added.
Cez is commonly served cool or chilled as a refreshing drink. Stir it before serving if millet sediment has settled, and keep it refrigerated rather than leaving a prepared batch at room temperature.
Yes, Cez can be made at home with millet and water, though fermentation needs clean equipment and careful handling. Discard the drink if you see mold or notice an unpleasant, unusual smell.
Millet is the defining ingredient in Cez, with water used in its preparation. Some recipes add sweeteners or spices, so the ingredient list and taste are not identical across all versions.
Keep Cez covered and refrigerated, and drink it as soon as practical after preparation. Its shelf life varies with the recipe and handling; discard it if its smell, appearance, or taste changes unexpectedly.
No, Cez is a drink made from fermented millet, while millet porridge is generally cooked and eaten with a spoon. Their ingredients can overlap, but fermentation and the final texture distinguish Cez.
Vitamins
B1
0.06mg · 5% DV
B6
0.08mg · 5% DV
Biotin
1µg · 3% DV
B2
0.04mg · 3% DV
Minerals
Copper
0.06mg · 7% DV
Manganese
0.14mg · 6% DV
Magnesium
20mg · 5% DV
Phosphorus
26mg · 4% DV
Potassium ⭐
36mg · 1% DV
Sodium
6mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 90 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Cez is a fermented millet drink from West Africa, made by preparing millet with water and allowing it to ferment. Its consistency can vary, but it is often gently tangy, with a grain-like body rather than the thin texture of water. It is commonly served cool as a refreshing drink, either on its own or alongside a light snack. Outside the region, it also works well chilled at breakfast or as an alternative to a sweetened soft drink.
Nutritionally, carbohydrates make up most of its energy, while fat is low; it provides 45 calories per 100 g. Pair it with fruit or a handful of nuts if you want a more substantial snack.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.08g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.