Millet (raw) nutrition facts
Per 1 cup · 200 g
of a 2,000 cal day
- Protein22g12% of calories
- Carbs146g78% of calories
- Fat8.4g10% of calories
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Millet (raw) (1 cup, 200 g) has 756 calories, with 22 g of protein, 146 g of carbohydrates and 8.4 g of fat. Most of its energy comes from carbs (78% of calories). It is high in protein (44% DV), dietary fiber (61% DV) and thiamine (70% DV).
High in
20%+ of the daily value
- Protein44%
- Dietary fiber61%
- Thiamine70%
- Riboflavin (B2)45%
- Niacin59%
- Vitamin B659%
Good source of
10–19% of the daily value
- Selenium10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (200 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 1 mg | 70% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 9 mg | 59% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 170 μg | 43% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 34% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 16 mg | 2% |
| Iron | 6 mg | 75% |
| Potassium | 390 mg | 8% |
| Magnesium | 228 mg | 54% |
| Phosphorus | 570 mg | 81% |
| Zinc | 3 mg | 31% |
| Copper | 2 mg | 167% |
| Manganese | 3 mg | 142% |
| Selenium | 5 μg | 10% |
Full breakdown · 23 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Cystine | 0.4 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Isoleucine | 1 g | — |
| Leucine | 3 g | — |
| Lysine | 0.4 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
210 calAnthony's Organic Hulled Millet¼ cup−546 cal
200 calManna Ethnic Millets60 g−556 cal
170 calBob's Red Mill Whole Grain Gluten Free Millet¼ cup−586 cal- 207 cal
Millet (cooked)1 cup−549 cal - 180 calWhole Foods Market Hulled Millet, Organic¼ cup dry−576 cal
- 150 calEden Organic Whole Grain Millet¼ cup uncooked−606 cal
Burning 756 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 144minWalking (3.5 mph)
- 91minCycling (moderate)
- 63minRunning (6 mph)
- 106minSwimming laps
Common questions
How many calories are in Millet (raw)?
One serving of Millet (raw) (1 cup) has 756 calories, which works out to 378 calories per 100 g. That is about 38% of a 2,000-calorie day.
Is Millet (raw) high in protein?
It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 12% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Millet (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 129 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Millet (raw)?
10 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
