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Food · Cereal Grains and Pasta

Millet nutrition facts

A typical portion of millet (1 cup; 174 g, cooked) has 210 calories and 6g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 118 calories (millet) to 381 (whole grain).

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 for Millet, cooked, 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
Sodium per 100 g
2mg
more than 6% of reference foods

1 cup weighs 174 g in USDA's record for Millet, cooked (FDC 168871); across 3 records of millet USDA weighs it at 21 to 200 g, so a linked record can show a different gram weight for the same measure.

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

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.

Every form of millet USDA describes

Whole grain has the most calories per 100 g (381); the fewest: Millet (118)

Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118Calories per 100 g by USDA description of milletCooked119Puffed354Raw378Whole grain381Millet118
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 5 USDA descriptions of millet, per 100 g
USDA descriptionCaloriesProteinFatSodium
Millet, cooked1193.5 g1 g2 mg
Millet, puffed35413 g3.4 g5 mg
Millet, raw37811 g4.2 g5 mg
Millet, whole grain38110 g4.2 g0 mg
Millet1183.5 g1 g168 mg

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.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in millet?

210 in 1 cup (174 g) of cooked; 118 to 381 per 100 g across USDA's descriptions.

How much protein is in millet?

6g in 1 cup; 3.5 g per 100 g.

How much sodium is in millet?

0mg in 1 cup; 2 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov