Millet: Calories, Nutrition Facts, and Health Benefits (2026)

Millet provides 207 calories per 1 cup cooked (174 g), along with 6.1 g of protein and 2.3 g of fiber. It is gluten-free and contains 0 mg of vitamin C, 77 mg of magnesium, and a glycemic index of about 71.

This page explores the nutritional profile of millet, focusing on its benefits and how it compares to other grains. It provides insights into calories, macronutrients, and essential vitamins and minerals.

Millet Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the composition of millet per 1 cup cooked and per 100 g serving.

Values are for 1 cup cooked (174 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	207	119	10%
Protein	6.1 g	3.5 g	12%
Carbohydrates	41.2 g	23.7 g	15%
Fiber	2.3 g	1.3 g	8%
Sugar	0.2 g	0.1 g	-
Fat	1.7 g	1.0 g	2%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	108 mg	62 mg	2%
Magnesium	77 mg	44 mg	18%
Folate	33 mcg	19 mcg	8%

About 80% of millet calories come from carbohydrates, 12% from protein and 8% from fat.

Millet by Health Goal

The by-goal ratings assess millet's suitability for various dietary objectives, including weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Fair	207 calories per serving with 2.3 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 28 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Fair	2.3 g fiber per serving supports regularity
Heart health	Good	Potassium (108 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (6.1 g); best as a vitamin-rich choice, not a protein source

Millet and Blood Sugar

Glycemic index: 71. Glycemic load: 28 per serving.

Millet has a glycemic index of about 71 and a glycemic load of around 28 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Millet Compares to Other Grains

The comparison table highlights how millet stacks up against other common grains in terms of nutrition and health benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Millet	119	3.5	1.3	23.7
Quinoa	120	4.4	2.8	21.3
Buckwheat	92	3.4	2.7	19.9
Sorghum	100	2.6	2.5	22.0

Millet Myths, Checked

Millet is only birdseed , False. Millet is a nutritious, gluten-free grain eaten widely across Africa and Asia.

Millet is low glycemic , Misleading. Cooked millet has a fairly high glycemic index; pairing it with protein or fat helps.

How to Track Millet

Grains swell as they cook, so a cup of cooked millet is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log millet accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of millet?

One cup of cooked millet contains 207 calories, making it a moderate-calorie food choice for meals.

Is millet good for weight loss?

Millet can support weight loss due to its high fiber content of 2.3 g per cup, which promotes satiety and helps control hunger.

Can people with diabetes eat millet?

People with diabetes can eat millet, but they should be mindful of its glycemic index of about 71, which indicates a moderate impact on blood sugar levels.

How much magnesium is in millet?

Each serving of millet provides 77 mg of magnesium, which is beneficial for muscle function and overall health.

Is millet high in sugar?

Millet contains only 0.2 g of sugar per cup, making it a low-sugar grain option suitable for various diets.

Is millet good for you?

Millet is good for you, as it is gluten-free, rich in essential nutrients, and provides health benefits such as improved digestion and heart health.

Key Takeaways

• Millet contains 207 calories per 1 cup cooked.
• It has 6.1 g of protein and 2.3 g of fiber.
• Millet is gluten-free and low in sugar.
• Each serving provides 77 mg of magnesium.
• The glycemic index of millet is about 71.
• Millet can be beneficial for weight management.