Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Millet nutrition, glycemic index, calories, net carbs & more

Millet, raw
*all the values are displayed for the amount of 100 grams
Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on February 14, 2022
Education: General Medicine at YSMU
Millet

Carbs in millet

Millet contains a high amount of carbs as other small-seeded grasses, with 72.85 g total carbs per 100 g, higher than in 91% of foods. It's also high in fiber and net carbs. The carbs content can cover your daily need for 32%.

Macronutrients chart

12% 5% 73% 9% 4%
Protein:
Daily Value: 22%
11.02 g of 50 g
22%
Fats:
Daily Value: 6%
4.22 g of 65 g
6%
Carbs:
Daily Value: 24%
72.85 g of 300 g
24%
Water:
Daily Value: 0%
8.67 g of 2,000 g
0%
Other:
3.24 g

Carbs per serving size

The serving size of millet is usually one cup, which is 200 g accordingly.

So one serving size will provide 145.7 g of carbohydrates.

Different types

The column below lists millet types and the number of carbs they provide (per 100g).

Millet types

Crabs

pearl millet

68 g

finger millet

88 g

foxtail millet

72 g

Millet net carbs

Millet contains a high amount of fiber, but it is also high in net carbs. It has 72.85 total carbs, of which 64.35 g are net carbs, and 8.5 g is fiber. However, the number of net carbs is too high in the case of low-carb diets.

Soluble or insoluble fiber

Fiber content ratio for Millet

8.5% 64.35%
Sugar: 0 g
Fiber: 8.5 g
Other: 64.35 g

As for the type of fiber, a study has shown that most fiber in millet is insoluble fiber, which means that millet supports healthy and regular digestion [1].

Calories per 100g

One hundred grams of millet contains 378 calories. The central part of these calories comes from the carb content of millet.

Calories per serving size

Millet is not a low-calorie food, so it is essential to consume it in moderation.

A single serving of millet is about one cup (200 g) and 756 calories accordingly.

Calories per type

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

Ingredient

Calories

cooked millet

119

raw millet

378

puffed millet cereal

354

Comparison

Foods like rice or barley contain fewer calories than millet.

We compared millet to all foods in our database and found it is in the top 18% of foods high in calories. So 82% of foods contain fewer calories than millet does.

Food

Calories per 100 grams

rice

130

wheat

339

millet

378

couscouses

112

amaranths

102

Burning estimates

The table below shows the time and type of activity a person should perform to burn 756 calories (1 cup of millet), which is measured by a method called Metabolic Equivalent of a Task [2][3].

1 cup of millet - 70kg person

1 cup of millet - 100kg person

Walking

3 hours

2 hours 30 min

Cycling

40 min

30 min

Running

40 min

28 min

Aerobics

1 hour 50 min

1 hour 15 min

Millet glycemic index

According to The International Tables of Glycemic Index, there are at least three forms of millets, 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. 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 (5).

Another group of scientists has researched the effects of cereal, made from a special sort of millets, Panicum sumatrense, and found out that even after processing millet into cereal, the glycemic index on average stays the same (6). This quality turns millet cereal into a valuable component of a healthy diet.

References

  1. https://ift.onlinelibrary.wiley.com/doi/full/10.1111/j.1541-4337.2009.00099.x
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  3. 2011 Compendium of Physical Activities
  4. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5037128/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4554602/
Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: February 14, 2022

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
378
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
64.35 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (200 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.
8.8 (acidic)
91% Carbs
89% Net carbs
87% Fiber
86% Magnesium
82% Copper
Explanation: The given food contains more Carbs than 91% of foods. Note that this food itself is richer in Carbs than it is in any other nutrient. Similarly, it is relatively rich in Net carbs, Fiber, Magnesium, and Copper.

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 3% 113% 82% 123% 18% 1% 46% 250% 213% 15% 0%
Calcium: 8 mg of 1,000 mg 1%
Iron: 3.01 mg of 8 mg 38%
Magnesium: 114 mg of 420 mg 27%
Phosphorus: 285 mg of 700 mg 41%
Potassium: 195 mg of 3,400 mg 6%
Sodium: 5 mg of 2,300 mg 0%
Zinc: 1.68 mg of 11 mg 15%
Copper: 0.75 mg of 1 mg 83%
Manganese: 1.632 mg of 2 mg 71%
Selenium: 2.7 µg of 55 µg 5%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Magnesium
114 mg
TOP 14%
Copper
0.75 mg
TOP 18%
Phosphorus
285 mg
TOP 18%
Iron
3.01 mg
TOP 21%
Manganese
1.632 mg
TOP 29%
Zinc
1.68 mg
TOP 43%
Potassium
195 mg
TOP 60%
Selenium
2.7 µg
TOP 74%
Calcium
8 mg
TOP 82%
Sodium
5 mg
TOP 90%

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 0% 1% 0% 0% 106% 67% 89% 51% 89% 64% 0% 3%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.05 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.421 mg of 1 mg 35%
Vitamin B2: 0.29 mg of 1 mg 22%
Vitamin B3: 4.72 mg of 16 mg 30%
Vitamin B5: 0.848 mg of 5 mg 17%
Vitamin B6: 0.384 mg of 1 mg 30%
Folate: 85 µg of 400 µg 21%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.9 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin B1
0.421 mg
TOP 20%
Folate
85 µg
TOP 26%
Vitamin B2
0.29 mg
TOP 28%
Vitamin B6
0.384 mg
TOP 33%
Vitamin B3
4.72 mg
TOP 35%
Vitamin B5
0.848 mg
TOP 40%
Vitamin K
0.9 µg
TOP 78%
Vitamin E
0.05 mg
TOP 91%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 128% 101% 100% 154% 31% 64% 100% 96% 102%
Tryptophan: 119 mg of 280 mg 43%
Threonine: 353 mg of 1,050 mg 34%
Isoleucine: 465 mg of 1,400 mg 33%
Leucine: 1400 mg of 2,730 mg 51%
Lysine: 212 mg of 2,100 mg 10%
Methionine: 221 mg of 1,050 mg 21%
Phenylalanine: 580 mg of 1,750 mg 33%
Valine: 578 mg of 1,820 mg 32%
Histidine: 236 mg of 700 mg 34%

Fat type information

0.723% 0.773% 2.134%
Saturated Fat: 0.723 g
Monounsaturated Fat: 0.773 g
Polyunsaturated fat: 2.134 g

All nutrients for Millet per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 11% 64.35g 1.2 times more than Chocolate Chocolate
Protein 26% 42% 11.02g 3.9 times more than Broccoli Broccoli
Fats 6% 55% 4.22g 7.9 times less than Cheese Cheese
Carbs 24% 9% 72.85g 2.6 times more than Rice Rice
Calories 19% 18% 378kcal 8 times more than Orange Orange
Fiber 34% 13% 8.5g 3.5 times more than Orange Orange
Calcium 1% 82% 8mg 15.6 times less than Milk Milk
Iron 38% 21% 3.01mg 1.2 times more than Beef Beef
Magnesium 27% 14% 114mg 1.2 times less than Almond Almond
Phosphorus 41% 18% 285mg 1.6 times more than Chicken meat Chicken meat
Potassium 6% 60% 195mg 1.3 times more than Cucumber Cucumber
Sodium 0% 90% 5mg 98 times less than White Bread White Bread
Zinc 15% 43% 1.68mg 3.8 times less than Beef Beef
Copper 83% 18% 0.75mg 5.3 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 0% 91% 0.05mg 29.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 35% 20% 0.42mg 1.6 times more than Pea Pea
Vitamin B2 22% 28% 0.29mg 2.2 times more than Avocado Avocado
Vitamin B3 30% 35% 4.72mg 2 times less than Turkey meat Turkey meat
Vitamin B5 17% 40% 0.85mg 1.3 times less than Sunflower seed Sunflower seed
Vitamin B6 30% 33% 0.38mg 3.2 times more than Oat Oat
Folate 21% 26% 85µg 1.4 times more than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 1% 78% 0.9µg 112.9 times less than Broccoli Broccoli
Tryptophan 0% 76% 0.12mg 2.6 times less than Chicken meat Chicken meat
Threonine 0% 76% 0.35mg 2 times less than Beef Beef
Isoleucine 0% 75% 0.47mg 2 times less than Salmon Salmon
Leucine 0% 67% 1.4mg 1.7 times less than Tuna Tuna
Lysine 0% 85% 0.21mg 2.1 times less than Tofu Tofu
Methionine 0% 74% 0.22mg 2.3 times more than Quinoa Quinoa
Phenylalanine 0% 73% 0.58mg 1.2 times less than Egg Egg
Valine 0% 74% 0.58mg 3.5 times less than Soybean Soybean
Histidine 0% 77% 0.24mg 3.2 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 4% 65% 0.72g 8.2 times less than Beef Beef
Monounsaturated Fat N/A 68% 0.77g 12.7 times less than Avocado Avocado
Polyunsaturated fat N/A 30% 2.13g 22.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 378
% Daily Value*
6%
Total Fat 4g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 5mg
24%
Total Carbohydrate 73g
36%
Dietary Fiber 9g
Total Sugars g
Includes ? g Added Sugars
Protein 11g
Vitamin D 0mcg 0%

Calcium 8mg 1%

Iron 3mg 38%

Potassium 195mg 6%

*
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

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. 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/169702/nutrients

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