Calories in Millet, puffed
Generic food Breakfast Cereals
Millet, puffed contains 354 kcal per 100 g. A typical serving of 1 cup (21 g) provides about 74 kcal.
Roughly 79% of its calories come from carbohydrates, with 13% from protein and 8% from fat (estimated with general energy factors).
That is close to the median for breakfast cereals on FoodFactly (371 kcal per 100 g).
100 g provides 78% of the Daily Value for copper, 33% of the Daily Value for Thiamin (B1) and 28% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories ? | 354 kcal | |
| Total fat L | 3.4 g | 4% |
| Saturated fat ? | 0.67 g | 3% |
| Cholesterol ? | 0 mg | 0% |
| Sodium ? | 5 mg | 0.2% |
| Total carbohydrates C | 80 g | 29% |
| Dietary fiber ? | 2.7 g | 10% |
| Total sugars I | 0.55 g | |
| Protein L | 13 g | 26% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.66 mg | 4% |
| Vitamin K I | 1.4 µg | 1% |
| Thiamin (B1) ? | 0.39 mg | 33% |
| Riboflavin (B2) ? | 0.27 mg | 21% |
| Niacin (B3) ? | 4.4 mg | 28% |
| Vitamin B6 ? | 0.36 mg | 21% |
| Folate (B9) C | 79 µg | 20% |
| Vitamin B12 ? | 0 µg | 0% |
| Choline I | 23.1 mg | 4% |
| Calcium ? | 8 mg | 0.6% |
| Iron ? | 2.8 mg | 16% |
| Magnesium ? | 106 mg | 25% |
| Phosphorus ? | 266 mg | 21% |
| Potassium L | 40 mg | 0.9% |
| Zinc ? | 1.6 mg | 14% |
| Copper ? | 0.7 mg | 78% |
| Selenium I | 2.9 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 13%
- Carbohydrates 79%
- 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
- Protein13 gin the top quarter of breakfast cereals (median 8.5 g)
- Fiber2.7 gbelow the median for breakfast cereals (median 5 g)
- Sugars0.55 gin the lowest quarter of breakfast cereals (median 18.4 g)
- Fat3.4 gbelow the median for breakfast cereals (median 3.7 g)
- Saturated fat0.67 gabove the median for breakfast cereals (median 0.63 g)
- Sodium5 mgin the lowest quarter of breakfast cereals (median 344 mg)
- Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
- Water2.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.72 g |
|---|---|
| Polyunsaturated fat ? | 2 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) ? | 1.9 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0.003 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0.49 g |
| SFA 18:0 ? | 0.14 g |
| MUFA 18:1 ? | 0.69 g |
| PUFA 18:3 ? | 0.11 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.013 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0.019 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene I | 0 µg |
|---|---|
| Lycopene I | 0 µg |
| Lutein + zeaxanthin I | 0 µg |
| Retinol I | 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 ? | 2.5 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine I | 0 mg |
| Ash I | 1.6 g |
| Theobromine I | 0 mg |
| Energy ? | 1,481 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid I | 0 µg |
| Folate, food ? | 79 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Values by source
More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.
| Per 100 g | USDA Foundation |
|---|---|
| Calories | 387 kcal |
| Protein | 10.6 g |
| Carbohydrates | 76.4 g |
| Fat | 4.4 g |
| Fiber | 3 g |
| Sugars | n/a |
| Sodium | 0 mg |
Other forms of Millet
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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 |
| 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 |
|---|---|---|---|---|
| Cereals ready-to-eat, wheat, puffed, fortified | 364 | 14.7 g | 79.6 g | 1.2 g |
| Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | 383 | 7 g | 87.8 g | 0.9 g |
| Cereals ready-to-eat, rice, puffed, fortified | 402 | 6.3 g | 89.8 g | 0.5 g |
| Cereal, rice squares | 357 | 7 g | 77.4 g | 2.2 g |
| Cereals, MALT-O-MEAL, original, plain, dry Dried or dry | 365 | 11.8 g | 77.3 g | 0.7 g |
| Cereals, CREAM OF WHEAT, instant, dry Dried or dry | 366 | 10.6 g | 75.5 g | 1.4 g |
| Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry Dried or dry | 370 | 10.5 g | 76.5 g | 1.5 g |
| Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry Dried or dry | 365 | 10.5 g | 77.2 g | 0.49 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 354 kcal. 1 cup (21 g): about 74 kcal.
Is millet high in protein?
Millet contains 13 g of protein per 100 g (26% of the 50 g Daily Value), or 2.7 g in 1 cup (21 g). About 13% of its calories come from protein. Compared with other breakfast cereals, that is among the highest quarter (median 8.5 g).
How many carbs are in millet?
Millet has 80 g of total carbohydrates per 100 g, including 2.7 g of fiber and 0.55 g of sugars.
How much fat is in millet?
Millet contains 3.4 g of fat per 100 g, of which 0.67 g is saturated (3% 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 (78% DV), Thiamin (B1) (33% DV), Niacin (B3) (28% DV), magnesium (25% DV) and phosphorus (21% DV). The full list is in the vitamins and minerals table above.
How much sodium is in millet?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does millet have the same nutrition not specified and cooked?
No. Per 100 g, millet, puffed has 354 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 167724. 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.