EatSeeNutrition information: dry millet
| Nutrient | Carbs 100 g | % RI* | Serving for 1 people (70 g) |
|---|---|---|---|
| Energy | 378 kcal1582 kJ | 19% | 265 kcal1109 kJ |
| Fat | 4.2 g | 6% | 2.9 g |
| of which saturated fatty acids | 0.7 g | 3% | 0.5 g |
| Carbs | 64.4 g | 25% | 45.1 g |
| of which sugars | - | - | - |
| Fiber | 8.5 g | - | 6 g |
| Protein | 11 g | 22% | 7.7 g |
| Salt | 0.01 g | 0% | 0.01 g |
| Water | 8.7 g | - | 6.1 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 dry 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 |
|---|---|---|---|---|
| Serving for 1 people70 g | 265 kcal | 7.7 g | 45.1 g | 2.9 g |
| 100 g | 378 kcal | 11 g | 64.4 g | 4.2 g |
| Cup208 g | 786 kcal | 22.9 g | 134 g | 8.7 g |
Vitamins and minerals
In 100 g of dry millet, the most abundant nutrients are folate (43% RI), phosphorus (41%), and vitamin B1 (38%). We show nutrients that provide at least 2% RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 195 mg | 10% |
| Magnesium | 114 mg | 30% |
| Phosphorus | 285 mg | 41% |
| Iron | 3 mg | 21% |
| Zinc | 1.7 mg | 17% |
| Vitamin B1 (thiamin) | 0.42 mg | 38% |
| Vitamin B2 (riboflavin) | 0.29 mg | 21% |
| Vitamin B3 (niacin) | 4.7 mg | 29% |
| Vitamin B6 | 0.38 mg | 27% |
| Folate | 85 µg | 43% |
Not included: selenium—US source data reflects fortification, additives, or growing conditions, so the values would be overstated for Polish equivalents.
Dry millet compared with other foods
Dry millet has more calories per 100 g than 87% 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):
- Dry semolina369 kcal
- Dry wheat pasta371 kcal
- Dry parboiled rice374 kcal
- Dry couscous376 kcal
- Dry millet groats378 kcal
- Oats379 kcal
- Dried egg noodles384 kcal
- Rice cakes387 kcal
- Granola489 kcal
Dry millet in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1200 kcal meal plan - day 4: millet porridge with raspberries and almonds
- 1800 kcal meal plan - day 6: millet porridge with raspberries and almonds
- 2000 kcal meal plan - day 6: millet pudding with raspberries
- 2500 kcal meal plan – day 2: millet pudding with blueberries
Recipes with this ingredient
- Chickpea and spinach curry with millet – about 610 kcal per serving
- Millet pudding with raspberries - about 451 kcal per serving
- Millet porridge with pear and hazelnuts - about 435 kcal per serving
- Millet porridge with raspberries and almonds – about 414 kcal per serving
- Millet bake with cottage cheese and cherries – about 462 kcal per serving
- Millet pudding with blueberries – about 229 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
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Data source: USDA FoodData Central, SR28 database — “Millet, raw” (NDB 20031). 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 only and does not replace advice from a doctor or dietitian. Updated: . How we create our calorie chart.