Calories in Millet, raw
Generic food Raw Grains and Pasta
Millet, raw contains 378 kcal per 100 g. A typical serving of 1 cup (200 g) provides about 756 kcal.
Roughly 78% of its calories come from carbohydrates, with 12% from protein and 10% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 83% of the Daily Value for copper, 71% of the Daily Value for manganese and 35% of the Daily Value for Thiamin (B1).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 378 kcal | |
| Total fat ? | 4.2 g | 5% |
| Saturated fat ? | 0.72 g | 4% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 5 mg | 0.2% |
| Total carbohydrates C | 72.9 g | 26% |
| Dietary fiber ? | 8.5 g | 30% |
| Total sugars | not reported | |
| Protein ? | 11 g | 22% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E ? | 0.05 mg | 0.3% |
| Vitamin K C | 0.9 µg | 0.8% |
| Thiamin (B1) ? | 0.42 mg | 35% |
| Riboflavin (B2) ? | 0.29 mg | 22% |
| Niacin (B3) ? | 4.7 mg | 30% |
| Pantothenic acid (B5) ? | 0.85 mg | 17% |
| Vitamin B6 ? | 0.38 mg | 23% |
| Folate (B9) C | 85 µg | 21% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 8 mg | 0.6% |
| Iron ? | 3 mg | 17% |
| Magnesium ? | 114 mg | 27% |
| Phosphorus ? | 285 mg | 23% |
| Potassium ? | 195 mg | 4% |
| Zinc ? | 1.7 mg | 15% |
| Copper ? | 0.75 mg | 83% |
| Manganese ? | 1.6 mg | 71% |
| Selenium M | 2.7 µg | 5% |
% 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 78%
- Fat 10%
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
- Protein11 gabove the median for cereal grains and pasta (median 9 g)
- Fiber8.5 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat4.2 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.72 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium5 mgabove 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
- Water8.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.77 g |
|---|---|
| Polyunsaturated fat ? | 2.1 g |
Amino acids (18)
| Tryptophan ? | 0.12 g |
|---|---|
| Threonine ? | 0.35 g |
| Isoleucine ? | 0.47 g |
| Leucine ? | 1.4 g |
| Lysine ? | 0.21 g |
| Methionine ? | 0.22 g |
| Cystine ? | 0.21 g |
| Phenylalanine ? | 0.58 g |
| Tyrosine ? | 0.34 g |
| Valine ? | 0.58 g |
| Arginine ? | 0.38 g |
| Histidine ? | 0.24 g |
| Alanine ? | 0.99 g |
| Aspartic acid ? | 0.73 g |
| Glutamic acid ? | 2.4 g |
| Glycine ? | 0.29 g |
| Proline ? | 0.88 g |
| Serine ? | 0.64 g |
Individual fatty acids (8)
| Linoleic acid (omega-6, 18:2) ? | 2 g |
|---|---|
| SFA 12:0 ? | 0.003 g |
| SFA 16:0 ? | 0.53 g |
| SFA 18:0 ? | 0.15 g |
| MUFA 18:1 ? | 0.74 g |
| PUFA 18:3 ? | 0.12 g |
| MUFA 16:1 ? | 0.014 g |
| MUFA 20:1 ? | 0.02 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 8.7 g |
|---|---|
| Ash ? | 3.3 g |
| Energy ? | 1,582 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 85 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, cooked Cooked | 119 | 3.5 g | 23.7 g | 1 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 |
|---|---|---|---|---|
| Teff, uncooked Raw | 367 | 13.3 g | 73.1 g | 2.4 g |
| Quinoa, uncooked Raw | 368 | 14.1 g | 64.2 g | 6.1 g |
| Amaranth grain, uncooked Raw | 371 | 13.6 g | 65.3 g | 7 g |
| Wild rice, raw Raw | 357 | 14.7 g | 74.9 g | 1.1 g |
| Rice, black, unenriched, raw Raw | 361 | 7.6 g | 77.2 g | 3.4 g |
| Spelt, uncooked Raw | 338 | 14.6 g | 70.2 g | 2.4 g |
| Rice, brown, long-grain, raw Raw | 367 | 7.5 g | 76.3 g | 3.2 g |
| Rice, brown, medium-grain, raw Raw | 362 | 7.5 g | 76.2 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw millet?
100 g of raw millet has 378 kcal. 1 cup (200 g): about 756 kcal.
Is raw millet high in protein?
Raw millet contains 11 g of protein per 100 g (22% of the 50 g Daily Value), or 22 g in 1 cup (200 g). About 12% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in raw millet?
Raw millet has 72.9 g of total carbohydrates per 100 g, including 8.5 g of fiber.
How much fat is in raw millet?
Raw millet contains 4.2 g of fat per 100 g, of which 0.72 g is saturated (4% of the Daily Value).
What vitamins and minerals does raw millet contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (83% DV), manganese (71% DV), Thiamin (B1) (35% DV), Niacin (B3) (30% DV) and magnesium (27% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw millet?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does millet have the same nutrition raw and cooked?
No. Per 100 g, millet, raw has 378 kcal, while millet, cooked has 119 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 169702. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.