Calories in Millet
119 calories per 100g (100g)
Cooked millet contains 119 calories per 100 grams, making it a moderate-calorie whole grain. A typical ½-cup serving (roughly 87g) delivers about 104 calories along with 3g of protein, 21g of carbs, and just 1g of fat. It's a satisfying, gluten-free grain that fits comfortably into a balanced diet.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 oz (small snack amount) | 28g | 33 |
| ½ cup cooked (small side) | 87g | 104 |
| 100g (USDA reference serving) | 100g | 119 |
| ¾ cup cooked (medium side) | 130g | 155 |
| 1 cup cooked (standard bowl) | 174g | 207 |
| 1½ cups cooked (large serving) | 261g | 311 |
| 2 cups cooked (meal-size portion) | 348g | 414 |
Protein
3.51g
12% of calories
Carbs
23.7g
80% of calories
Fat
1g
8% of calories
How does this compare?
Cooked millet (119 cal/100g) is comparable in calories to cooked white rice (~130 cal/100g) and cooked quinoa (~120 cal/100g), sitting right in the middle of the cereal grains range. It offers a slightly lower calorie density than cooked pasta (~158 cal/100g), making it a leaner grain-bowl base.
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- 1.
Measure millet after cooking — it expands significantly from dry, so portioning cooked millet by volume is more accurate for calorie tracking than measuring it dry.
- 2.
Use millet as a 1:1 swap for white rice in bowls and stir-fries to get a similar calorie count with more fiber (1.3g per 100g) and a lower glycemic response.
- 3.
Bulk up a millet bowl with non-starchy vegetables like spinach, cucumber, or roasted zucchini to increase volume and fullness without adding many calories.
- 4.
Watch calorie-dense toppings — adding butter, olive oil, or tahini can quickly double the calories in a millet dish; use broth or lemon juice for flavor instead.
- 5.
Cooking millet in unsalted vegetable broth instead of water adds flavor without any meaningful calorie increase, helping you stay satisfied on a smaller portion.
Common Questions About Calories in Millet
How many calories are in 1 cup of cooked millet?
One cup of cooked millet (approximately 174g) contains about 207 calories, along with roughly 6g of protein, 41g of carbohydrates, and 1.7g of fat.
Is millet high in calories compared to other grains?
No — at 119 calories per 100g cooked, millet is on par with quinoa and slightly lower than white rice, making it one of the more calorie-moderate whole grains available.
How many calories are in dry (uncooked) millet vs. cooked?
Dry millet is much higher in calories by weight — around 378 calories per 100g — because cooking absorbs water and roughly triples its weight. Always track millet in its cooked state for accuracy.
Is cooked millet good for weight management?
Cooked millet can be a useful part of a calorie-conscious diet. Its moderate calorie density (1.19 cal/g), fiber content (1.3g per 100g), and protein (3.51g per 100g) contribute to satiety, helping you feel full on a reasonable portion size.