Calories in Millet: Nutrition Facts & Serving Sizes
Per 1 cup (200g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of raw millet (200g) contains 756 calories with 22g of protein, 145.8g of carbs, and 8.4g of fat. Per 100g dry, millet provides 378 calories, 11g protein, 72.9g carbs, and 4.2g of fat. Millet is a gluten-free ancient grain with a dense carbohydrate profile and a meaningful protein content for a grain. The standout micronutrient is magnesium at 114mg per 100g, which supports muscle function, nerve transmission, and energy production. Millet also provides significant phosphorus (285mg per 100g), folate (85mcg per 100g), and iron (3mg per 100g). The fiber content at 8.5g per 100g is relatively high for a grain, which supports digestive regularity and helps moderate blood sugar impact. When cooked, millet absorbs water and roughly doubles in weight, bringing the calorie density closer to 150-190 calories per cup of cooked millet, making it a manageable carb source for athletes tracking portion sizes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (200g) | 756 | 22g | 145.8g | 8.4g | 17g |
| 100g | 378 | 11g | 72.9g | 4.2g | 8.5g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 378 | 19% |
| Protein | 11g | 22% |
| Total Fat | 4.2g | 5% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 72.9g | 27% |
| Dietary Fiber | 8.5g | 30% |
| Sugars | 0g | |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Calcium | 8mg | 1% |
| Iron | 3mg | 17% |
| Potassium | 195mg | 4% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 114mg | 27% |
| Phosphorus | 285mg | 23% |
| Zinc | 1.7mg | 15% |
| Selenium | 2.7mcg | 5% |
| Folate | 85mcg | 21% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 4.7mg | 29% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Millet
Millet is a practical carbohydrate source for athletes who need gluten-free grain options. The protein at 11g per 100g is higher than white rice (2.7g) or most refined grains, making millet a better overall nutritional choice when building a high-carb performance diet. The carbohydrate content at 72.9g per 100g provides substantial glycogen-building fuel for training, and the fiber at 8.5g per 100g slows digestion enough to moderate blood glucose spikes compared to refined carbs.
The magnesium content at 114mg per 100g is one of millet's strongest selling points. Magnesium is involved in over 300 enzymatic reactions in the body, including ATP production, muscle contraction, and protein synthesis. People who train regularly often deplete magnesium through sweat and have higher requirements than sedentary individuals. Millet provides a meaningful contribution toward the 400mg daily target for adults.
The iron content at 3mg per 100g is relevant for maintaining oxygen-carrying capacity, particularly for those who train hard. Folate at 85mcg per 100g supports DNA synthesis and red blood cell production. As a naturally gluten-free grain, millet is also a viable option for those with celiac disease or non-celiac gluten sensitivity who still want to maintain a high-carb diet for performance.
Dietary Considerations
Millet is naturally gluten-free, making it suitable for individuals with celiac disease or gluten sensitivity. It is vegan and dairy-free. Millet is not keto-friendly, with 72.9g of carbs per 100g dry weight. For weight management, millet is a moderate-calorie grain option when cooked, and its fiber content helps with satiety. Millet contains no common allergens other than for individuals with rare grain sensitivities. It is suitable for most dietary patterns including omnivore, vegetarian, and vegan diets. Antinutrients such as phytic acid are present but reduced significantly through soaking or cooking, which improves mineral bioavailability.
Daily Intake (100g)
100g of millet provides 19% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories are in millet?
Raw millet contains 378 calories per 100g and 756 calories per cup (200g). When cooked, millet absorbs water and expands significantly, bringing the calorie count for a cup of cooked millet to roughly 200-250 calories depending on cooking method and water absorption.
Is millet good for weight loss?
Millet can be part of a weight loss diet. It has a relatively high fiber content at 8.5g per 100g dry, which promotes satiety and helps regulate blood sugar. When cooked, the calorie density drops substantially compared to the raw figure. However, because of its high carbohydrate content, portion control is important for those in a calorie deficit.
How much protein does millet have?
Millet contains 11g of protein per 100g dry weight and 22g per cup (200g) raw. This is higher than many refined grains. The protein is not a complete protein on its own, meaning it lacks sufficient levels of certain essential amino acids like lysine, so pairing millet with legumes or animal protein rounds out the amino acid profile.
Is millet gluten-free?
Yes, millet is naturally gluten-free. It is one of the most widely consumed gluten-free grains globally and is suitable for individuals with celiac disease or gluten sensitivity. Cross-contamination can occur during processing, so look for certified gluten-free millet if you have a strict intolerance.
How does millet compare to white rice?
Millet has more protein (11g vs roughly 2.7g per 100g), more fiber (8.5g vs 0.4g), and a higher magnesium content compared to white rice. Both have similar calorie counts per 100g dry. Millet is generally considered the more nutritious choice due to its superior micronutrient and fiber profile.
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