Calories in Millet: Full Nutrition Breakdown

Millet is a naturally gluten-free ancient grain widely cultivated in Africa and Asia, valued for its mild flavor and versatile cooking properties. One cup of cooked millet provides about 207 calories along with 6.1 grams of protein, 2.3 grams of fiber, and 1.7 grams of fat. It is also an excellent source of magnesium, phosphorus, and manganese.

Calories by serving size:

Millet has a pleasantly mild, slightly sweet flavor that works well in both savory and sweet preparations. When cooked with more water, it becomes soft and creamy like porridge, while less water produces a fluffy, pilaf-like texture. As a gluten-free whole grain, millet is an important staple for people with celiac disease or gluten sensitivity who want variety beyond rice and corn.

Frequently Asked Questions (FAQ)

Is millet gluten-free?

Yes, millet is naturally gluten-free, making it a safe grain choice for people with celiac disease or non-celiac gluten sensitivity. It belongs to the grass family and is botanically unrelated to wheat, barley, and rye. However, if you have celiac disease, look for millet labeled as certified gluten-free to ensure it was not cross-contaminated during processing.

How does millet compare to quinoa?

Millet and quinoa are similar in calories, with millet providing 207 calories per cooked cup versus quinoa's 222 calories. Quinoa has more protein at 8.1 grams compared to millet's 6.1 grams and is a complete protein, while millet lacks the amino acid lysine. Both grains are gluten-free, but millet tends to be more affordable and has a milder flavor that works well in a wider range of dishes.

How does millet compare to rice?

Millet and white rice have comparable calories per cooked cup — 207 for millet and 205 for white rice — but millet offers more protein, fiber, and micronutrients. Millet contains about 6.1 grams of protein versus rice's 4.3 grams and provides significantly more magnesium and phosphorus. Like brown rice, millet is a whole grain, but it cooks faster and has a lighter, fluffier texture.

What are the key nutritional benefits of millet?

Millet is particularly rich in magnesium, providing about 19% of the daily value per cooked cup, which supports muscle function, blood sugar regulation, and bone health. It is also an excellent source of phosphorus and manganese, both important for bone structure and energy metabolism. Additionally, millet contains antioxidant compounds including phenolic acids and flavonoids that may help reduce inflammation.

How do you cook millet?

To cook millet, use a ratio of 1 cup dry millet to 2 cups of water, bring to a boil, then reduce to a simmer and cook covered for 15–20 minutes until the water is absorbed. For a creamier, porridge-like consistency, increase the water to 3 cups and stir occasionally during cooking. Toasting the dry millet in a skillet for 3–4 minutes before adding water enhances its nutty flavor and helps keep the grains separate.