Millet vs Quinoa: Calories and Nutrition Compared (2026)

Millet contains 119 calories and 3.5 g of protein per 100 g, while quinoa has 120 calories and 4.4 g of protein. Quinoa is higher in protein, while millet is slightly lower in calories.

Millet and quinoa are both nutritious grains that offer various health benefits. This comparison highlights their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Millet and Quinoa?

Millet is a group of cereal grains that are small, round, and come in various colors. It is known for its high nutritional value and is often used as a staple food in many parts of the world. Quinoa is a seed that is often classified as a grain due to its cooking properties. It is rich in protein and is considered a complete protein source, containing all nine essential amino acids.

Millet vs Quinoa: Nutrition Side by Side

Below is a side-by-side comparison of millet and quinoa, focusing on their key nutritional aspects.

Nutrient (per 100 g)	Millet (cooked)	Quinoa (cooked)
Calories	119 kcal	120 kcal
Protein	3.5 g	4.4 g
Carbs	23.7 g	21.3 g
Sugar	0.1 g	0.9 g
Fat	1 g	1.9 g
Fiber	1.3 g	2.8 g
Sodium	2 mg	7 mg

Which Is Better, Millet or Quinoa?

For weight loss: Millet has 119 calories per 100 g, while quinoa has 120 calories. The difference is minimal, making both suitable for weight loss.

For muscle and protein: Quinoa contains 4.4 g of protein per 100 g, compared to millet's 3.5 g. Quinoa is the better choice for protein intake.

For low-carb or low-sugar: Millet has 23.7 g of carbs and 0.1 g of sugar, while quinoa has 21.3 g of carbs and 0.9 g of sugar. Quinoa has slightly fewer carbs, but more sugar.

How to Track Millet and Quinoa Accurately

It's easy to misjudge portion sizes and macros when comparing grains, as serving sizes can vary widely. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only and are not intended as medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Quinoa has 4.4 g of protein per 100 g, while millet has 3.5 g. Therefore, quinoa is higher in protein.

Which has fewer calories?

Millet contains 119 calories per 100 g, while quinoa has 120 calories. Millet has fewer calories.

What is the carbohydrate content of millet?

Millet has 23.7 g of carbohydrates per 100 g.

What is the sugar content of quinoa?

Quinoa contains 0.9 g of sugar per 100 g.

How much fiber does quinoa have?

Quinoa has 2.8 g of fiber per 100 g.

What is the fat content of millet?

Millet has 1 g of fat per 100 g.

Key Takeaways

• Millet has 119 calories per 100 g.
• Quinoa has 120 calories per 100 g.
• Millet contains 3.5 g of protein per 100 g.
• Quinoa contains 4.4 g of protein per 100 g.
• Millet has 23.7 g of carbohydrates per 100 g.
• Quinoa has 21.3 g of carbohydrates per 100 g.