Calories in Millet, cooked
Generic food Cooked Grains and Pasta
Millet, cooked contains 119 kcal per 100 g. A typical serving of 1 cup (174 g) provides about 207 kcal.
Roughly 80% of its calories come from carbohydrates, with 12% from protein and 8% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 18% of the Daily Value for copper, 12% of the Daily Value for manganese and 10% of the Daily Value for magnesium.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 119 kcal | |
| Total fat ? | 1 g | 1% |
| Saturated fat ? | 0.17 g | 0.9% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 2 mg | 0.1% |
| Total carbohydrates C | 23.7 g | 9% |
| Dietary fiber ? | 1.3 g | 5% |
| Total sugars I | 0.13 g | |
| Protein ? | 3.5 g | 7% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.02 mg | 0.1% |
| Vitamin K I | 0.3 µg | 0.3% |
| Thiamin (B1) ? | 0.11 mg | 9% |
| Riboflavin (B2) ? | 0.082 mg | 6% |
| Niacin (B3) ? | 1.3 mg | 8% |
| Pantothenic acid (B5) ? | 0.17 mg | 3% |
| Vitamin B6 ? | 0.11 mg | 6% |
| Folate (B9) C | 19 µg | 5% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline C | 11.2 mg | 2% |
| Calcium ? | 3 mg | 0.2% |
| Iron ? | 0.63 mg | 4% |
| Magnesium ? | 44 mg | 10% |
| Phosphorus ? | 100 mg | 8% |
| Potassium ? | 62 mg | 1% |
| Zinc ? | 0.91 mg | 8% |
| Copper ? | 0.16 mg | 18% |
| Manganese ? | 0.27 mg | 12% |
| Selenium I | 0.9 µg | 2% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 80%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.5 gin the lowest quarter of cereal grains and pasta (median 9 g)
- Fiber1.3 gin the lowest quarter of cereal grains and pasta (median 3.9 g)
- Sugars0.13 gin the lowest quarter of cereal grains and pasta (median 0.64 g)
- Fat1 gbelow the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.17 gbelow the median for cereal grains and pasta (median 0.29 g)
- Sodium2 mgbelow the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal2.9 gprotein density, useful for comparing foods with different calorie levels
- Water71.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.18 g |
|---|---|
| Polyunsaturated fat ? | 0.51 g |
Amino acids (18)
| Tryptophan ? | 0.038 g |
|---|---|
| Threonine ? | 0.11 g |
| Isoleucine ? | 0.15 g |
| Leucine ? | 0.45 g |
| Lysine ? | 0.067 g |
| Methionine ? | 0.07 g |
| Cystine ? | 0.067 g |
| Phenylalanine ? | 0.19 g |
| Tyrosine ? | 0.11 g |
| Valine ? | 0.18 g |
| Arginine ? | 0.12 g |
| Histidine ? | 0.075 g |
| Alanine ? | 0.31 g |
| Aspartic acid ? | 0.23 g |
| Glutamic acid ? | 0.76 g |
| Glycine ? | 0.092 g |
| Proline ? | 0.28 g |
| Serine ? | 0.21 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.48 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.001 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.13 g |
| SFA 18:0 ? | 0.037 g |
| MUFA 18:1 ? | 0.18 g |
| PUFA 18:3 ? | 0.028 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.003 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.005 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 2 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 70 µg |
| Retinol Z | 0 µg |
| Carotene, alpha I | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta I | 0 µg |
Other components (11)
| Water ? | 71.4 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.41 g |
| Theobromine Z | 0 mg |
| Energy ? | 498 kJ |
| Vitamin A, IU C | 3 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 19 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Millet
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Millet, puffed | 354 | 13 g | 80 g | 3.4 g |
| Millet, raw Raw | 378 | 11 g | 72.9 g | 4.2 g |
| Millet, whole grain | 381 | 10 g | 74.4 g | 4.2 g |
| Millet, puffed, organic | 385 | 12.3 g | 73.9 g | 4.4 g |
| Millet, flour, pre-gelatinized, organic | 383 | 11.1 g | 74.8 g | 4.4 g |
| Millet, flour, pre-gelatinized | 393 | 12.9 g | 75.2 g | 4.5 g |
| Millet | 118 | 3.5 g | 23.6 g | 1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brown rice, long-grain, cooked Cooked | 123 | 2.7 g | 25.6 g | 0.97 g |
| Couscous, cooked Cooked | 112 | 3.8 g | 23.2 g | 0.16 g |
| Rice, brown and wild, cooked, no added fat Cooked | 120 | 2.9 g | 24.9 g | 0.88 g |
| Couscous, plain, cooked Cooked | 111 | 3.8 g | 23.1 g | 0.16 g |
| White rice, long-grain, cooked Cooked | 130 | 2.7 g | 28.2 g | 0.28 g |
| Rice, brown, medium-grain, cooked Cooked | 112 | 2.3 g | 23.5 g | 0.83 g |
| Quinoa, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Rice, brown, cooked, NS as to fat Cooked | 123 | 2.4 g | 25.8 g | 1.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked millet?
100 g of cooked millet has 119 kcal. 1 cup (174 g): about 207 kcal.
How much protein is in cooked millet?
Cooked millet contains 3.5 g of protein per 100 g (7% of the 50 g Daily Value), or 6.1 g in 1 cup (174 g). About 12% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked millet?
Cooked millet has 23.7 g of total carbohydrates per 100 g, including 1.3 g of fiber and 0.13 g of sugars.
How much fat is in cooked millet?
Cooked millet contains 1 g of fat per 100 g, of which 0.17 g is saturated (0.9% of the Daily Value).
What vitamins and minerals does cooked millet contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (18% DV), manganese (12% DV) and magnesium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked millet?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does millet have the same nutrition cooked and raw?
No. Per 100 g, millet, cooked has 119 kcal, while millet, raw has 378 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168871. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.