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USDA reference food · Cereal Grains and Pasta

Millet, cooked

1 cup of millet, cooked (174 g) has 210 calories, 6g of protein, 1.5g of fat and 2g of fiber (USDA FoodData Central, SR Legacy, FDC 168871). It is one of 5 USDA descriptions of millet.

FoodData Central 168871, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (174g)
Amount per serving
Calories210
% Daily Value*
Total Fat 1.5g2%
Saturated Fat 0g1%
Trans Fat not declared
Cholesterol 0mg0%
Sodium 0mg0%
Total Carbohydrate 41g15%
Dietary Fiber 2g8%
Total Sugars 0g
Includes Added Sugars not declared
Protein 6g12%
Vitamin D 0mcg0%
Calcium 10mg0%
Iron 1.1mg6%
Potassium 110mg2%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g
3.5g
more than 33% of 8,218 USDA reference foods
Calories per 100 g
119
more than 33% of reference foods
Fiber per 100 g
1.3g
more than 61% of reference foods

What a portion gives you

Fiber 2g8%
Protein 6g12%
Potassium 110mg2%
Calcium 10mg0%
Iron 1.1mg6%
Sodium 0mg0%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 168871); FDA Daily Values, 21 CFR 101.9.

Also rich in

  • Copper0.3 mg in 1 cup (174 g), 31% of the Daily Value
  • Manganese0.5 mg in 1 cup (174 g), 21% of the Daily Value
  • Magnesium77 mg in 1 cup (174 g), 18% of the Daily Value
  • Thiamin0.2 mg in 1 cup (174 g), 15% of the Daily Value
  • Niacin2.3 mg in 1 cup (174 g), 14% of the Daily Value
  • Zinc1.6 mg in 1 cup (174 g), 14% of the Daily Value
  • Phosphorus174 mg in 1 cup (174 g), 14% of the Daily Value
  • Vitamin B60.2 mg in 1 cup (174 g), 11% of the Daily Value
  • Riboflavin0.1 mg in 1 cup (174 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 168871), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 80% carbohydrate, 8% fat and 12% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 gThis foodShare with less
Calories11933%
Protein3.51 g33%
Total fat1.00 g28%
Carbohydrate23.7 g73%
Fiber1.30 g61%
Total sugars0.13 g37%
Sodium2.00 mg6%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (86)

The portion is 1 cup (174 g); % DV is for that portion.

Energy, macronutrients and sugars (13)
NutrientPer portionPer 100 g% DV
Protein6.11 g3.51 g12%
Total lipid (fat)1.74 g1.00 g2%
Carbohydrate, by difference41.2 g23.7 g15%
Ash0.71 g0.41 g
Energy207 kcal119 kcal
Alcohol, ethyl0 g0 g
Water124 g71.4 g
Total Sugars0.23 g0.13 g
Fiber, total dietary2.26 g1.30 g8%
Cholesterol0 mg0 mg0%
Fatty acids, total saturated0.30 g0.17 g1%
Fatty acids, total monounsaturated0.32 g0.18 g
Fatty acids, total polyunsaturated0.88 g0.51 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca5.22 mg3.00 mg0%
Iron, Fe1.10 mg0.63 mg6%
Magnesium, Mg76.6 mg44.0 mg18%
Phosphorus, P174 mg100 mg14%
Potassium, K108 mg62.0 mg2%
Sodium, Na3.48 mg2.00 mg0%
Zinc, Zn1.58 mg0.91 mg14%
Copper, Cu0.28 mg0.16 mg31%
Manganese, Mn0.47 mg0.27 mg21%
Selenium, Se1.57 µg0.90 µg3%
Vitamins (24)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta3.48 µg2.00 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0.035 mg0.020 mg0%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin122 µg70.0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.18 mg0.11 mg15%
Riboflavin0.14 mg0.082 mg11%
Niacin2.31 mg1.33 mg14%
Pantothenic acid0.30 mg0.17 mg
Vitamin B-60.19 mg0.11 mg11%
Folate, total33.1 µg19.0 µg
Vitamin B-120 µg0 µg0%
Choline, total19.5 mg11.2 mg4%
Vitamin K (phylloquinone)0.52 µg0.30 µg0%
Folic acid0 µg0 µg
Folate, food33.1 µg19.0 µg
Folate, DFE33.1 µg19.0 µg8%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.066 g0.038 g
Threonine0.20 g0.11 g
Isoleucine0.26 g0.15 g
Leucine0.78 g0.45 g
Lysine0.12 g0.067 g
Methionine0.12 g0.070 g
Cystine0.12 g0.067 g
Phenylalanine0.32 g0.18 g
Tyrosine0.19 g0.11 g
Valine0.32 g0.18 g
Arginine0.21 g0.12 g
Histidine0.13 g0.075 g
Alanine0.55 g0.31 g
Aspartic acid0.40 g0.23 g
Glutamic acid1.33 g0.76 g
Glycine0.16 g0.092 g
Proline0.49 g0.28 g
Serine0.36 g0.20 g
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00.0017 g0.0010 g
SFA 14:00 g0 g
SFA 16:00.22 g0.13 g
SFA 18:00.064 g0.037 g
MUFA 18:10.31 g0.18 g
PUFA 18:20.84 g0.48 g
PUFA 18:30.049 g0.028 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.0052 g0.0030 g
PUFA 18:40 g0 g
MUFA 20:10.0087 g0.0050 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 168871: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat millet

USDA lists 5 preparations of millet. The millet page puts them side by side, per 100 g and per portion.

Compare every millet preparation

Next questions

Sources for this page
USDA FoodData Central
this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims
the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov