Calories in Millet
Generic food Grains and Pasta
Millet contains 118 kcal per 100 g. A typical serving of 1 oz, dry, yields (110 g) provides about 130 kcal.
Roughly 80% of its calories come from carbohydrates, with 12% from protein and 8% from fat (estimated with general energy factors).
That is close to the median for pasta, noodles, cooked grains on FoodFactly (128 kcal per 100 g).
100 g provides 18% of the Daily Value for copper and 10% of the Daily Value for magnesium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 118 kcal | |
| Total fat C | 1 g | 1% |
| Saturated fat C | 0.17 g | 0.9% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 168 mg | 7% |
| Total carbohydrates C | 23.6 g | 9% |
| Dietary fiber C | 1.3 g | 5% |
| Total sugars C | 0.13 g | |
| Protein C | 3.5 g | 7% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.02 mg | 0.1% |
| Vitamin K C | 0.3 µg | 0.3% |
| Thiamin (B1) C | 0.11 mg | 9% |
| Riboflavin (B2) C | 0.082 mg | 6% |
| Niacin (B3) C | 1.3 mg | 8% |
| Vitamin B6 C | 0.11 mg | 6% |
| Folate (B9) C | 19 µg | 5% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 11.2 mg | 2% |
| Calcium C | 3 mg | 0.2% |
| Iron C | 0.63 mg | 4% |
| Magnesium C | 44 mg | 10% |
| Phosphorus C | 100 mg | 8% |
| Potassium C | 62 mg | 1% |
| Zinc C | 0.91 mg | 8% |
| Copper C | 0.16 mg | 18% |
| Selenium C | 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 gbelow the median for pasta, noodles, cooked grains (median 3.8 g)
- Fiber1.3 gin the lowest quarter of pasta, noodles, cooked grains (median 2.7 g)
- Sugars0.13 gbelow the median for pasta, noodles, cooked grains (median 0.4 g)
- Fat1 gbelow the median for pasta, noodles, cooked grains (median 1.7 g)
- Saturated fat0.17 gbelow the median for pasta, noodles, cooked grains (median 0.23 g)
- Sodium168 mgin the lowest quarter of pasta, noodles, cooked grains (median 189 mg)
- Protein per 100 kcal3 gprotein density, useful for comparing foods with different calorie levels
- Water71.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.18 g |
|---|---|
| Polyunsaturated fat C | 0.51 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.48 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.001 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0.13 g |
| SFA 18:0 C | 0.037 g |
| MUFA 18:1 C | 0.18 g |
| PUFA 18:3 C | 0.028 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.003 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.005 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 2 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 70 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 71.1 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 19 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 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, cooked Cooked | 119 | 3.5 g | 23.7 g | 1 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 |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Rice, white, long-grain, precooked or instant, enriched, prepared | 124 | 2.2 g | 26.8 g | 0.5 g |
| Quinoa, no added fat | 120 | 4.4 g | 21.2 g | 1.9 g |
| Buckwheat groats | 118 | 3.2 g | 19 g | 4 g |
| Barley | 139 | 2.2 g | 27.2 g | 2.7 g |
| Quinoa, NS as to fat | 146 | 4.2 g | 20.2 g | 5.4 g |
| Quinoa, fat added | 146 | 4.2 g | 20.2 g | 5.4 g |
| Bulgur, no added fat | 83 | 3.1 g | 18.5 g | 0.24 g |
| Bulgur, NS as to fat | 83 | 3.1 g | 18.5 g | 0.24 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in millet?
100 g of millet has 118 kcal. 1 oz, dry, yields (110 g): about 130 kcal. 1 cup, cooked (170 g): about 201 kcal. 1 cup, dry, yields (760 g): about 897 kcal.
How much protein is in millet?
Millet contains 3.5 g of protein per 100 g (7% of the 50 g Daily Value), or 3.9 g in 1 oz, dry, yields (110 g). About 12% of its calories come from protein. Compared with other pasta, noodles, cooked grains, that is below the median (median 3.8 g).
How many carbs are in millet?
Millet has 23.6 g of total carbohydrates per 100 g, including 1.3 g of fiber and 0.13 g of sugars.
How much fat is in millet?
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 millet contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (18% DV) and magnesium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in millet?
100 g contains 168 mg of sodium, 7% of the 2,300 mg Daily Value.
Does millet have the same nutrition not specified and cooked?
No. Per 100 g, millet has 118 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: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2708377. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. 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.