Nutrition facts · Grains, bread and pasta
Calories in Millet (cooked)
Cooked millet has 119 calories per 100 g, and a 1 cup serving of cooked millet (174 g) has 207 calories. Most of those calories come from carbohydrates, with 23.7 g of carbs per 100 g compared with 3.5 g of protein and 1 g of fat.
Calories come from: Carbs 80% · Fat 8% · Protein 12%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 119 kcal | 3.5 g | 23.7 g | 1 g |
| 1 cup, cooked | 174 g | 207 kcal | 6.1 g | 41.2 g | 1.7 g |
Full nutrition (Per 100 g)
| Calories | 119 kcal |
|---|---|
| Protein | 3.5 g |
| Carbohydrates | 23.7 g |
| of which sugars | 0.1 g |
| Fiber | 1.3 g |
| Fat | 1 g |
| of which saturated | 0.2 g |
| Sodium | 2 mg |
What changes the calories
- Dry millet absorbs a lot of water as it cooks, so the same amount of grain weighs far more cooked than uncooked, and calories per gram drop accordingly.
- Cooking millet with more or less water changes how dense and heavy the finished grain is, which shifts the calories in a scoop or cup.
- Butter, oil or ghee added to the pot or stirred in afterward adds the calories of that fat on top of the millet itself.
- Cooking it in broth or milk instead of water, or making it into a creamy porridge, adds the calories of those liquids.
Tips for logging it accurately
- Weigh millet after cooking and log it as cooked millet, or weigh it dry before cooking and log it as uncooked, but don't mix the two.
- Log any butter, oil, milk, sweeteners or toppings as separate items so they aren't missed.
- Snap a photo of your bowl in BerryFit to log it quickly, then adjust the portion to your weighed amount for accuracy.
Log Millet (cooked) in seconds
Snap a photo of your meal or search for Millet (cooked) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a cup of cooked millet?
One cup of cooked millet (174 g) has 207 calories, with 41.2 g of carbs, 6.1 g of protein and 1.7 g of fat.
How much protein is in cooked millet?
Cooked millet has 3.5 g of protein per 100 g, or 6.1 g per cooked cup.
Is millet lower in calories than rice?
Slightly. Cooked millet has 119 calories per 100 g, while cooked white rice has 130 calories per 100 g.
How does millet compare with quinoa in calories?
They're nearly the same: cooked millet has 119 calories per 100 g and cooked quinoa has 120 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Millet, cooked, FDC ID 168871); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
