Millet · Panicum miliaceum
Millet, cooked
Nutrition facts per 100 g · edible portion
Cereals And Cereal Products5 forms & preparations
Dietary labels are inferred automatically from Millet, cooked's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 26/100
How many beneficial nutrients Millet, cooked delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Millet, cooked come from — the split across carbs, fat & protein.
80% from carbs
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Carbs 80%23.7 g per serving
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Fat 8%1.0 g per serving
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Protein 12%3.5 g per serving
What Millet, cooked is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 23.7 g | |
| Dietary Fiber | 1.3 g | |
| Total Sugars | 0.1 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 1.0 g | |
| Saturated Fat | 0.2 g | |
| Monounsaturated Fat | 0.2 g | — |
| Polyunsaturated Fat | 0.5 g | — |
| Omega-3 Fatty Acids | 28.0 mg | — |
| Omega-6 Fatty Acids | 480.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 1.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 126.0 mg | — |
| Stearic Acid | 37.0 mg | — |
| Palmitoleic Acid | 3.0 mg | — |
| Oleic Acid | 176.0 mg | — |
| Gadoleic Acid | 5.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 480.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 3.5 g | |
| Histidine | 75.0 mg | — |
| Isoleucine | 148.0 mg | — |
| Leucine | 446.0 mg | — |
| Lysine | 67.0 mg | — |
| Methionine | 70.0 mg | — |
| Phenylalanine | 185.0 mg | — |
| Threonine | 113.0 mg | — |
| Tryptophan | 38.0 mg | — |
| Valine | 184.0 mg | — |
| Alanine | 314.0 mg | — |
| Arginine | 122.0 mg | — |
| Aspartic Acid | 231.0 mg | — |
| Cystine | 67.0 mg | — |
| Glutamic Acid | 763.0 mg | — |
| Glycine | 92.0 mg | — |
| Proline | 279.0 mg | — |
| Serine | 205.0 mg | — |
| Tyrosine | 108.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.0 mg | |
| Vitamin K | 0.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.3 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 19.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.2 mg | |
| Choline | 11.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 3.0 mg | |
| Iron | 0.6 mg | |
| Magnesium | 44.0 mg | |
| Phosphorus | 100.0 mg | |
| Potassium | 62.0 mg | |
| Sodium | 2.0 mg | |
| Zinc | 0.9 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.3 mg | |
| Selenium | 0.9 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.4 g | — |
About Millet, cooked
Millet is a group of small, round, gluten-free grains that have fed people across Africa and Asia for thousands of years and remain a staple in many regions. Mild and faintly corn-like in flavor, it cooks up fluffy like couscous or creamy like porridge depending on how much water you use.
Cooked, it sits at about 119 calories per 100 grams, providing complex carbohydrate, a respectable amount of plant protein, fiber and a standout supply of magnesium, along with phosphorus and some B vitamins. Being naturally gluten-free, it is a useful grain for anyone avoiding wheat.
Versatile and quick to cook, millet works as a rice-style side, a warm breakfast porridge, a base for grain bowls, or — toasted first — as a nutty, slightly crunchy addition to salads. It is also the grain behind many flatbreads and the traditional staple foods of its home regions.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Millet, cooked?
There are 119 calories in 100 g of Millet, cooked, or about 207 calories in 1 cup (174 g).
How much protein is in Millet, cooked?
Millet, cooked contains 3.5 g of protein per 100 g.
How many carbs are in Millet, cooked?
Millet, cooked has 23.7 g of carbohydrates per 100 g.
How much fat is in Millet, cooked?
Millet, cooked provides 1.0 g of total fat per 100 g.
What is Millet, cooked a good source of?
Millet, cooked is a good source of Copper, Manganese and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.
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