How Many Calories in Millet? Nutrition Facts & Macros
100 grams of raw millet has 378 calories
Protein 11g · Carbs 72.9g · Fat 4.2g
Millet is a naturally gluten-free ancient grain that has been cultivated for thousands of years, especially in Africa and Asia. At 378 calories per 100g dry, it provides 11g protein, 72.9g carbs, and 8.5g fiber. Millet is an excellent source of magnesium (114 mg, 27% DV), phosphorus (285 mg, 23% DV), and B vitamins. When cooked, it absorbs water and the calories drop to about 119 kcal per 100g. Its mild, slightly nutty flavor makes it versatile — use it as a rice substitute, in porridge, or ground into flour for flatbreads.
1582 kJ · per 100g · Water: 8.67 g
Calorie Calculator: Millet
100 g Millet contains 378 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup dry (200g) | 756 kcal | 22g | 145.7g | 8.4g |
| 1 cup cooked (174g) | 658 kcal | 19.2g | 126.8g | 7.3g |
| 100 grams (dry) | 378 kcal | 11g | 72.9g | 4.2g |
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Millet — Nutrition Facts
| Millet | per 100g |
|---|---|
| Calories | 378 kcal |
| Protein | 11.02 g |
| Fat | 4.22 g |
| Carbs | 72.85 g |
| Fiber | 8.5 g |
| Sugar | 0 g |
| Sodium | 5 mg |
| Potassium | 195 mg |
| Magnesium | 114 mg |
| Phosphorus | 285 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.384 mg |
| Folate | 85 mcg |
| Water | 8.67 g |
Source: USDA FoodData Central (FDC ID: 169702) · Data verified April 2026
Variations
Raw millet (hulled)
Raw hulled millet has the base nutritional values shown: 378 kcal, 11g protein, 4.2g fat, 72.9g carbs, 8.5g fiber per 100g. The most common variety is pearl millet (Pennisetum glauceum) or proso millet (Panicum miliaceum). Small, round, yellow grains with a mild, slightly sweet and nutty flavor. Store in an airtight container for up to 2 years. Naturally gluten-free.
Cooked millet
Cooked millet has approximately 119 kcal per 100g — about a third of the dry value due to water absorption. Protein drops to 3.5g, carbs to 23.7g, and fiber to 1.3g per 100g cooked. The texture ranges from fluffy (like couscous, ratio 1:2) to creamy (like polenta, ratio 1:3) depending on the water ratio and cooking time. Makes an excellent rice substitute — pairs well with stir-fries, curries, and stews.
Millet flour
Millet flour has approximately 382 kcal per 100g with 10.8g protein and 75.1g carbs. It's made by grinding dried millet into a fine powder. Naturally gluten-free — popular in Indian roti (bajra roti), African flatbreads, and gluten-free baking. It adds a slightly sweet, earthy flavor. Often blended with other flours for better texture in baked goods since it lacks gluten for structure.
Dietary Perspectives
For Weight Loss
Millet is a moderate choice for weight loss. At 378 kcal per 100g dry (119 kcal cooked), it's similar to rice but offers more fiber (8.5g) and nutrients. The fiber helps with satiety, and the magnesium supports metabolism. A 150g cooked portion provides about 179 kcal — a reasonable side dish. The lower glycemic index compared to white rice means more stable blood sugar and fewer cravings. Pair with vegetables and lean protein for a balanced, filling meal.
For Athletic Performance
Millet is a good complex carbohydrate source for athletes at 72.9g carbs per 100g dry. The magnesium content (114 mg, 27% DV) is particularly valuable — it supports muscle function, energy production, and electrolyte balance. Iron (3 mg, 17% DV) supports oxygen transport. B vitamins including niacin (4.72 mg, 30% DV) and thiamin (0.42 mg) are essential for energy metabolism. Best as a pre-training meal 2-3 hours before exercise. One cup cooked (174g) provides about 41g carbs for glycogen loading.
For Keto
Millet is NOT recommended for keto. Per 100g dry, it has 64.4g net carbs (72.9g total minus 8.5g fiber). Even a small 50g dry portion yields 32g net carbs — far above the typical 20g daily keto limit. Cooked millet has about 22.4g net carbs per 100g, so even small amounts will kick you out of ketosis. For keto-friendly alternatives, try cauliflower rice (2.8g net carbs per 100g), shirataki noodles (0g net carbs), or hemp hearts (1.4g net carbs per 100g).
Frequently Asked Questions
How many calories are in millet?
100g of raw millet has 378 calories. Cooked millet has about 119 kcal per 100g due to water absorption. A typical cooked serving (185g, about 1 cup) has roughly 207 calories. Millet is comparable in calories to other grains — rice (360 kcal), quinoa (368 kcal), and buckwheat (343 kcal) per 100g dry.
Is millet gluten-free?
Yes — millet is naturally gluten-free, making it safe for people with celiac disease or gluten sensitivity. It's one of the best gluten-free grain alternatives for porridge, side dishes, and baking. Millet flour can replace wheat flour in flatbreads and pancakes. Always check labels for cross-contamination if you have celiac disease.
What are the health benefits of millet?
Millet is rich in magnesium (114 mg, 27% DV) — important for muscle function, blood sugar regulation, and bone health. It provides good amounts of phosphorus (285 mg, 23% DV), iron (3 mg, 17% DV), and B vitamins including niacin (4.72 mg, 30% DV) and folate (85 µg, 21% DV). The fiber (8.5g) supports digestive health. Millet has a lower glycemic index than white rice.
Can you eat millet on keto?
Millet is not suitable for keto. Per 100g dry, it has 64.4g net carbs (72.9g total minus 8.5g fiber). Even cooked, a small 100g serving has about 23g net carbs — already exceeding the typical 20g daily keto limit. For a keto-friendly grain alternative, consider cauliflower rice or hemp hearts.
Millet vs quinoa — what's the difference?
Both are nutritious gluten-free grains. Per 100g dry: millet (378 kcal, 11g protein, 8.5g fiber, 114mg magnesium) vs quinoa (368 kcal, 14.1g protein, 7g fiber, 197mg magnesium). Quinoa has more protein and is a complete protein source. Millet is less expensive and has a milder taste. Millet cooks to a softer, fluffier texture while quinoa stays more distinct.
How do you cook millet?
Toast dry millet in a pan for 2-3 minutes for a nuttier flavor (optional). Then simmer with water or broth — ratio 1:2 for fluffy grain, 1:3 for creamy porridge. Cook 15-20 minutes until water is absorbed. Let stand 5 minutes covered. One cup dry millet makes about 3.5 cups cooked. Store dry millet in an airtight container for up to 2 years.
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