EatSeeNutrition information: cooked millet
| Nutrient | Carbs 100 g | % RI* | Serving (180 g) |
|---|---|---|---|
| Energy | 119 kcal498 kJ | 6% | 214 kcal895 kJ |
| Fat | 1 g | 1% | 1.8 g |
| of which saturated fatty acids | 0.2 g | 1% | 0.4 g |
| Carbs | 22.4 g | 9% | 40.3 g |
| of which sugars | 0.1 g | 0% | 0.2 g |
| Fiber | 1.3 g | - | 2.3 g |
| Protein | 3.5 g | 7% | 6.3 g |
| Salt | 0.01 g | 0% | 0.02 g |
| Water | 71.4 g | - | 128.5 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in cooked millet?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon15 g | 18 kcal | 0.5 g | 3.4 g | 0.2 g |
| 100 g | 119 kcal | 3.5 g | 22.4 g | 1 g |
| Serving180 g | 214 kcal | 6.3 g | 40.3 g | 1.8 g |
| Cup181 g | 215 kcal | 6.3 g | 40.5 g | 1.8 g |
Vitamins and minerals
In 100 g of cooked millet, the highest amounts are phosphorus (14% NRV), magnesium (12%), and vitamin B1 (10%). We show nutrients that provide at least 2% of the NRV per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 62 mg | 3% |
| Magnesium | 44 mg | 12% |
| Phosphorus | 100 mg | 14% |
| Iron | 0.6 mg | 4% |
| Zinc | 0.9 mg | 9% |
| Vitamin B1 (thiamin) | 0.11 mg | 10% |
| Vitamin B2 (riboflavin) | 0.08 mg | 6% |
| Vitamin B3 (niacin) | 1.3 mg | 8% |
| Vitamin B6 | 0.11 mg | 8% |
| Folate | 19 µg | 10% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Cooked millet compared with other foods
Cooked millet has more calories per 100 g than 13% of the grain products in our chart. Here’s how foods in the groats, rice, pasta, and cereal category with similar calorie counts compare (kcal per 100 g):
- Oatmeal made with water71 kcal
- Cooked bulgur83 kcal
- Cooked buckwheat groats92 kcal
- Cooked couscous112 kcal
- Cooked millet groats119 kcal
- Cooked quinoa120 kcal
- Cooked barley groats123 kcal
- Cooked brown rice123 kcal
- Cooked parboiled rice123 kcal
FAQs
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Data source: USDA FoodData Central, SR28 database – “Millet, cooked” (NDB 20032). Polish names and serving sizes: EatSee editorial team. Values are estimates and may vary depending on the variety, size, and preparation method. For packaged products, check the label for exact information. This page is for informational purposes and does not replace advice from a doctor or dietitian. Updated: . How we compile our calorie chart.