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Millet nutrition: calories, carbs, GI, protein, fiber, fats

Millet, cooked
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on November 26, 2022
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Millet

Carbs in Millet

Millet can be considered a moderate-carb food. Cooked millet consists of 24% carbohydrates and 72% water. At the same time, raw millet comprises 73% carbohydrates and only 9% water.

Cooked millet falls in the top 31% of foods as a source of carbohydrates, covering only 8% of the daily need for carbs per 100g serving.

Macronutrients chart

4% 24% 71%
Protein:
Daily Value: 7%
3.51 g of 50 g
7%
Fats:
Daily Value: 2%
1 g of 65 g
2%
Carbs:
Daily Value: 8%
23.67 g of 300 g
8%
Water:
Daily Value: 4%
71.41 g of 2,000 g
4%
Other:
0.41 g

Carbs per serving size

One average serving size of cooked millet per person is one cup, equal to about 174g. 

Therefore, one average serving of millet provides 41g of carbohydrates.

Millet in Different Forms

The column below lists millet in different forms and the number of carbs they provide (per 100g) (1, 2, 3).

Millet typesCarbs per 100g
Cooked millet23.67g
Raw millet72.8g
Millet flour75.1g
Puffed millet80g

Millet Net Carbs

The carbohydrate content of millet consists of 94.5% net carbs and 5.5% dietary fiber.

Millet provides 22.4g of net carbs per 100g or 39g of net carbs per one cup serving.

The net carbs found in millet are made up of mainly complex carbohydrates and very few sugars.

Fiber content ratio for Millet

5% 94%
Sugar: 0.13 g
Fiber: 1.3 g
Other: 22.24 g

Soluble or Insoluble Fiber

As for the type of fiber, a study has shown over 95 % of dietary fiber in millet to be insoluble fiber, which means that millet can improve digestion and help with weight loss (4, 5).

Calories in Millet

Calories per 100g

One hundred grams of millet contains 119 calories. The main portion of these calories comes from the carb content of millet.

Calories per serving size

Millet is moderate in calories. A single serving of millet is about one cup (174 g), providing 207 calories.

Calories per type

This column shows the number of calories for different types of millet (per 100 g).

Millet typeCalories
Cooked millet119
Raw millet378
Puffed millet354

Comparison

Foods like amaranth or couscous contain fewer calories than millet, while rice is higher in calories.

We compared millet to all foods in our database and found it is in the top 68% of foods high in calories. So only 32% of foods contain fewer calories than millet does.

FoodCalories per 100g
Millet119
White rice130
Couscous112
Amaranth102

Burning estimates

The table below shows the time and type of activity a person should perform to burn 207 calories (1 cup of millet), which is measured by a method called Metabolic Equivalent of a Task (6, 7).

 70kg person100kg person
Walking70min50min
Cycling26min18min
Running25min18min
Dancing24min17min

Millet glycemic index

According to The International Tables of Glycemic Index, there are at least three forms of millet with three different glycemic indices.

Boiled millet from Canada has a glycemic index of 71±10, millet flour porridge or gruel from Kenya has a GI of 107, and finally, millet porridge from China with a GI of 62±3 (8). Based on these numbers, we have chosen 71 to represent the millet’s average GI.

A millet crop species, ragi or so-called finger millet (Eleusine coracana), has a GI of 84. The GI of roasted bread made from ragi flour is 104±13. And ragi, dehusked, soaked, stored moist, and steamed, has a GI of 68±10.

As we see, the GI in all these forms of millet foods is high, with flour’s GI being even higher than 100.

However, some studies have shown millets to positively affect glycemic control and cardiovascular factors in patients with diabetes (9).

Another group of scientists has researched the effects of cereal made from a special sort of millet, Panicum sumatrense, and found out that even after processing millet into cereal, the glycemic index, on average, stays the same (10). This quality turns millet cereal into a valuable component of a healthy diet.

References

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/nutrients
  2. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167724/nutrients
  3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients
  4. https://www.mdpi.com/2072-6643/12/10/3045/pdf
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  7. 2011 Compendium of Physical Activities
  8. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037128/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4554602/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: November 26, 2022
Medically reviewed by Igor Bussel

Important nutritional characteristics for Millet

Millet
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
71 (high)
Insulin index ⓘ II for pearl millet https://www.researchgate.net/publication/21344061 104
Calories ⓘ Calories per 100-gram serving 119
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 22.37 grams
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. 2.9 (acidic)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0889157513000902 13mg
TOP 24% Magnesium ⓘHigher in Magnesium content than 76% of foods
TOP 30% Net carbs ⓘHigher in Net carbs content than 70% of foods
TOP 31% Carbs ⓘHigher in Carbs content than 69% of foods
TOP 36% Copper ⓘHigher in Copper content than 64% of foods
TOP 44% Folate, food ⓘHigher in Folate, food content than 56% of foods

Millet calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 119
Calories in 1 cup 207 174 g

Millet Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
71

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 1% 24% 32% 43% 6% 1% 25% 54% 36% 5% 7%
Calcium: 3 mg of 1,000 mg 0%
Iron: 0.63 mg of 8 mg 8%
Magnesium: 44 mg of 420 mg 10%
Phosphorus: 100 mg of 700 mg 14%
Potassium: 62 mg of 3,400 mg 2%
Sodium: 2 mg of 2,300 mg 0%
Zinc: 0.91 mg of 11 mg 8%
Copper: 0.161 mg of 1 mg 18%
Manganese: 0.272 mg of 2 mg 12%
Selenium: 0.9 µg of 55 µg 2%
Choline: 11.2 mg of 550 mg 2%

Mineral chart - relative view

Magnesium
44 mg
TOP 24%
Copper
0.161 mg
TOP 36%
Manganese
0.272 mg
TOP 46%
Zinc
0.91 mg
TOP 55%
Phosphorus
100 mg
TOP 64%
Iron
0.63 mg
TOP 72%
Selenium
0.9 µg
TOP 83%
Choline
11.2 mg
TOP 84%
Potassium
62 mg
TOP 90%
Calcium
3 mg
TOP 95%
Sodium
2 mg
TOP 96%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 27% 19% 25% 11% 25% 15% 0% 1%
Vitamin A: 3 IU of 5,000 IU 0%
Vitamin E : 0.02 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.106 mg of 1 mg 9%
Vitamin B2: 0.082 mg of 1 mg 6%
Vitamin B3: 1.33 mg of 16 mg 8%
Vitamin B5: 0.171 mg of 5 mg 3%
Vitamin B6: 0.108 mg of 1 mg 8%
Folate: 19 µg of 400 µg 5%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.3 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B1
0.106 mg
TOP 46%
Folate
19 µg
TOP 49%
Vitamin B6
0.108 mg
TOP 63%
Vitamin B3
1.33 mg
TOP 64%
Vitamin A
3 IU
TOP 72%
Vitamin B2
0.082 mg
TOP 72%
Vitamin B5
0.171 mg
TOP 83%
Vitamin K
0.3 µg
TOP 84%
Vitamin E
0.02 mg
TOP 93%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 41% 33% 32% 50% 10% 20% 32% 31% 33%
Tryptophan: 38 mg of 280 mg 14%
Threonine: 113 mg of 1,050 mg 11%
Isoleucine: 148 mg of 1,400 mg 11%
Leucine: 446 mg of 2,730 mg 16%
Lysine: 67 mg of 2,100 mg 3%
Methionine: 70 mg of 1,050 mg 7%
Phenylalanine: 185 mg of 1,750 mg 11%
Valine: 184 mg of 1,820 mg 10%
Histidine: 75 mg of 700 mg 11%

Fat type information

20% 21% 59%
Saturated Fat: 0.172 g
Monounsaturated Fat: 0.184 g
Polyunsaturated fat: 0.508 g

All nutrients for Millet per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 119kcal 6% 68% 2.5 times more than OrangeOrange
Protein 3.51g 8% 68% 1.2 times more than BroccoliBroccoli
Fats 1g 2% 75% 33.3 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 22.37g N/A 30% 2.4 times less than ChocolateChocolate
Carbs 23.67g 8% 31% 1.2 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.63mg 8% 72% 4.1 times less than BeefBeef
Calcium 3mg 0% 95% 41.7 times less than MilkMilk
Potassium 62mg 2% 90% 2.4 times less than CucumberCucumber
Magnesium 44mg 10% 24% 3.2 times less than AlmondAlmond
Sugar 0.13g N/A 74% 69 times less than Coca-ColaCoca-Cola
Fiber 1.3g 5% 46% 1.8 times less than OrangeOrange
Copper 0.16mg 18% 36% 1.1 times more than ShiitakeShiitake
Zinc 0.91mg 8% 55% 6.9 times less than BeefBeef
Phosphorus 100mg 14% 64% 1.8 times less than Chicken meatChicken meat
Sodium 2mg 0% 96% 245 times less than White BreadWhite Bread
Vitamin A 3IU 0% 72% 5568.7 times less than CarrotCarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.02mg 0% 93% 73 times less than KiwifruitKiwifruit
Selenium 0.9µg 2% 83%
Manganese 0.27mg 12% 46%
Vitamin B1 0.11mg 9% 46% 2.5 times less than Pea rawPea raw
Vitamin B2 0.08mg 6% 72% 1.6 times less than AvocadoAvocado
Vitamin B3 1.33mg 8% 64% 7.2 times less than Turkey meatTurkey meat
Vitamin B5 0.17mg 3% 83% 6.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.11mg 8% 63% 1.1 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.3µg 0% 84% 338.7 times less than BroccoliBroccoli
Folate 19µg 5% 49% 3.2 times less than Brussels sproutBrussels sprout
Saturated Fat 0.17g 1% 78% 34.3 times less than BeefBeef
Monounsaturated Fat 0.18g N/A 78% 53.3 times less than AvocadoAvocado
Polyunsaturated fat 0.51g N/A 61% 92.9 times less than WalnutWalnut
Tryptophan 0.04mg 0% 88% 8 times less than Chicken meatChicken meat
Threonine 0.11mg 0% 89% 6.4 times less than BeefBeef
Isoleucine 0.15mg 0% 88% 6.2 times less than Salmon rawSalmon raw
Leucine 0.45mg 0% 83% 5.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.07mg 0% 93% 6.7 times less than TofuTofu
Methionine 0.07mg 0% 86% 1.4 times less than QuinoaQuinoa
Phenylalanine 0.19mg 0% 86% 3.6 times less than EggEgg
Valine 0.18mg 0% 88% 11 times less than Soybean rawSoybean raw
Histidine 0.08mg 0% 88% 10 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 119
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 2mg
8%
Total Carbohydrate 24g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 4g
Vitamin D 0mcg 0%

Calcium 3mg 0%

Iron 1mg 13%

Potassium 62mg 2%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Millet nutrition infographic

Millet nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168871/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.