Millet (cooked) nutrition facts
Per 1 cup · 174 g
of a 2,000 cal day
- Protein6.1g12% of calories
- Carbs41g81% of calories
- Fat1.7g7% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Sodium free
- ✓ Sugar free
- ✓ Cholesterol free
At a glance
One serving of Millet (cooked) (1 cup, 174 g) has 207 calories, with 6.1 g of protein, 41 g of carbohydrates and 1.7 g of fat. Most of its energy comes from carbs (81% of calories). It is high in phosphorus (25% DV), copper (31% DV) and manganese (21% DV).
High in
20%+ of the daily value
- Phosphorus25%
- Copper31%
- Manganese21%
Good source of
10–19% of the daily value
- Thiamine15%
- Riboflavin (B2)11%
- Niacin14%
- Vitamin B614%
- Iron14%
- Magnesium18%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (174 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 mg | 0% |
| Vitamin K | 1 μg | 0% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 2 mg | 14% |
| Vitamin B6 | 0.2 mg | 14% |
| Folate (B9) | 33 μg | 8% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.3 mg | 6% |
| Choline | 19 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5 mg | 1% |
| Iron | 1 mg | 14% |
| Potassium | 108 mg | 2% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 174 mg | 25% |
| Zinc | 2 mg | 14% |
| Copper | 0.3 mg | 31% |
| Manganese | 0.5 mg | 21% |
| Selenium | 2 μg | 3% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 3 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0.3 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.5 g | — |
| Retinol | 0 μg | — |
| Serine | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.2 g | — |
| Valine | 0.3 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
756 calMillet (raw)1 cup+549 cal
210 calAnthony's Organic Hulled Millet¼ cup+3 cal
200 calManna Ethnic Millets60 g−7 cal
170 calBob's Red Mill Whole Grain Gluten Free Millet¼ cup−37 cal- 180 calWhole Foods Market Hulled Millet, Organic¼ cup dry−27 cal
- 150 calEden Organic Whole Grain Millet¼ cup uncooked−57 cal
Burning 207 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 39minWalking (3.5 mph)
- 25minCycling (moderate)
- 17minRunning (6 mph)
- 29minSwimming laps
Common questions
How many calories are in Millet (cooked)?
One serving of Millet (cooked) (1 cup) has 207 calories, which works out to 119 calories per 100 g. That is about 10% of a 2,000-calorie day.
Is Millet (cooked) high in protein?
Not especially. It has 6.1 g of protein per serving, and protein supplies 12% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Millet (cooked) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 81% 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 (cooked)?
3.5 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Millet (cooked)?
0.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
