Calories in Millet, whole grain
Generic food Grains and Pasta
Millet, whole grain contains 381 kcal per 100 g.
Roughly 79% of its calories come from carbohydrates, with 11% 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 66% of the Daily Value for molybdenum, 54% of the Daily Value for copper and 42% of the Daily Value for selenium.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 381 kcal | |
| Total fat M | 4.2 g | 5% |
| Saturated fat | not reported | |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 74.4 g | 27% |
| Dietary fiber M | 2.6 g | 9% |
| Total sugars | not reported | |
| Protein C | 10 g | 20% |
| Thiamin (B1) M | 0.41 mg | 34% |
| Riboflavin (B2) M | 0.14 mg | 10% |
| Niacin (B3) M | 4.9 mg | 30% |
| Vitamin B6 M | 0.19 mg | 11% |
| Biotin (B7) M | 11.4 µg | 38% |
| Calcium M | 9.1 mg | 0.7% |
| Iron M | 2.5 mg | 14% |
| Magnesium M | 106 mg | 25% |
| Phosphorus M | 258 mg | 21% |
| Potassium M | 214 mg | 5% |
| Zinc M | 2.3 mg | 21% |
| Copper M | 0.49 mg | 54% |
| Manganese M | 0.92 mg | 40% |
| Selenium M | 23.1 µg | 42% |
| Molybdenum M | 29.5 µg | 66% |
% 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 11%
- Carbohydrates 79%
- 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
- Protein10 gabove the median for cereal grains and pasta (median 9 g)
- Fiber2.6 gbelow the median for cereal grains and pasta (median 3.9 g)
- Fat4.2 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Sodium0 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal2.6 gprotein density, useful for comparing foods with different calorie levels
- Water10.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 67.1 g |
|---|
Other components (6)
| Water M | 10.2 g |
|---|---|
| Nitrogen M | 1.7 g |
| Ash M | 1.1 g |
| High Molecular Weight Dietary Fiber (HMWDF) M | 2.7 g |
| Beta-glucan M | 0 g |
| Low Molecular Weight Dietary Fiber (LMWDF) M | 0 g |
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, 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 |
|---|---|---|---|---|
| Wheat flour, all-purpose, enriched | 364 | 10.3 g | 76.3 g | 0.98 g |
| Millet flour | 382 | 10.8 g | 75.1 g | 4.3 g |
| Quinoa flour, pre-gelatinized, organic | 380 | 9 g | 76.8 g | 4.1 g |
| Wheat flour, white (industrial), 10% protein, unbleached, enriched | 366 | 9.7 g | 76.2 g | 1.5 g |
| Wheat flour, white (industrial), 10% protein, bleached, enriched | 366 | 9.7 g | 76.2 g | 1.5 g |
| Wheat flour, white (industrial), 10% protein, bleached, unenriched | 366 | 9.7 g | 76.2 g | 1.5 g |
| Flour, 00 | 366 | 11.4 g | 74.4 g | 1.5 g |
| Flour, semolina, coarse and semi-coarse | 365 | 11.7 g | 73.8 g | 1.6 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 381 kcal.
Is millet high in protein?
Millet contains 10 g of protein per 100 g (20% of the 50 g Daily Value). About 11% 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 millet?
Millet has 74.4 g of total carbohydrates per 100 g, including 2.6 g of fiber.
How much fat is in millet?
Millet contains 4.2 g of fat per 100 g.
What vitamins and minerals does millet contain?
Per 100 g, the most notable amounts relative to the Daily Value are molybdenum (66% DV), copper (54% DV), selenium (42% DV), manganese (40% DV) and Biotin (B7) (38% DV). The full list is in the vitamins and minerals table above.
How much sodium is in millet?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Does millet have the same nutrition not specified and cooked?
No. Per 100 g, millet, whole grain has 381 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: Foundation Foods, record dated April 20, 2023. 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: Foundation Foods, record 2512379. License: CC0 1.0 (U.S. public domain). Source record dated April 20, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 85/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.