Millet is a small-seeded cereal grain, typically cooked by simmering and used as a porridge base, side dish, or ingredient in flatbreads and grain bowls across Africa, Asia and parts of Europe. Per 100 g raw, it provides 359 kcal, 11 g of protein, 4.2 g of fat, 72.8 g of carbohydrates and 3.7 g of dietary fibre, with very little sugar (0.6 g). It is a notable source of phosphorus (263 mg per 100 g), magnesium (106 mg) and potassium (195 mg), alongside 79 mcg of folate and 4.72 mg of niacin per 100 g. No glycemic index value is available for this entry. Millet is suitable for vegan, vegetarian, gluten-free, dairy-free, Mediterranean and low-FODMAP dietary patterns.
How many calories in millet?
Raw millet contains 359 kcal per 100 g. A typical cooked serving of around 180 g (from roughly 60 g raw) would contribute approximately 215 kcal, as cooking with water roughly triples the weight.
How much magnesium is in millet?
Millet provides 106 mg of magnesium per 100 g raw, making it one of the more magnesium-dense common grains. It also supplies 263 mg of phosphorus and 195 mg of potassium per 100 g.
Is millet gluten-free?
Yes, millet is naturally gluten-free and appears on the gluten-free diet list. It is often used as a wheat alternative in flatbreads and porridges, though cross-contamination during processing is worth checking on the packaging.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 359 kcal |
| Protein | 11.0 g |
| Fat | 4.2 g |
| Carbs | 72.8 g |
| Sugars | 0.60 g |
| Fiber | 3.7 g |
| Starch | 66.8 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.72 g |
| Monounsaturated | 0.77 g |
| Polyunsaturated | 2.1 g |
| Trans | 0 g |
| Omega-3 | 0.090 g |
| Omega-6 | 1.4 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 8.0 mg |
| Iron | 3.9 mg |
| Magnesium | 106 mg |
| Phosphorus | 263 mg |
| Potassium | 195 mg |
| Sodium | 2.7 mg |
| Zinc | 2.5 mg |
| Copper | 0.62 mg |
| Manganese | 1.2 mg |
| Selenium | 2.9 mcg |
| Iodine | 5.0 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.050 mg |
| Vitamin K | 0.90 mcg |
| Thiamin (B1) | 0.42 mg |
| Riboflavin (B2) | 0.29 mg |
| Niacin (B3) | 4.7 mg |
| Pantothenic acid (B5) | 0.85 mg |
| Vitamin B6 | 0.38 mg |
| Folate (B9) | 79.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 23.1 mg |
Other cooking states of Millet
Cooked millet (119 kcal).
