Millet vs Wild rice

Side-by-side nutrition comparison per serving. See which fits your goals better.

Quick Verdict

Best for weight loss

Wild rice

Best for muscle gain

Wild rice

Best for low-carb

Wild rice

Macro Comparison

Millet: 100g (100g) | Wild rice: 100g (100g)

CaloriesLower is better for weight loss

119

Millet

101

Wild rice

ProteinHigher supports muscle growth

3.51g

Millet

3.99g

Wild rice

CarbsLower for low-carb diets

23.7g

Millet

21.3g

Wild rice

FatLower for calorie control

Millet

0.34g

Wild rice

Protein Efficiency

What percentage of calories come from protein — higher is better for staying lean.

12%

Millet

16%

Wild rice

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Per 100g Comparison

Nutrient	Millet	Wild rice
Calories	119	101
Protein	3.5g	4g
Carbs	23.7g	21.3g
Fat	1g	0.3g
Fiber	1.3g	1.8g
Sugar	0.13g	0.73g
Sodium	2mg	3mg
Cholesterol	0mg	0mg
Saturated Fat	0.17g	0.05g
Potassium	62mg	101mg
Vitamin A	0mcg	0mcg
Vitamin C	0mg	0mg
Calcium	3mg	3mg
Iron	0.63mg	0.6mg

Which Should You Choose?

For weight loss

Choose Wild rice. With 101 calories and 3.99g protein, it gives you more protein per calorie — keeping you full while cutting calories.

For muscle gain

Choose Wild rice. Wild rice delivers 3.99g protein per serving — 0.5g more than Millet.

For low-carb diets

Choose Wild rice with 21.3g carbs per serving.

Full Millet nutrition facts →Full Wild rice nutrition facts →Calculate your macros →Browse free meal plans →

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Common Questions

Is Millet or Wild rice better for weight loss?

For weight loss, Wild rice is the better choice. Millet has 119 calories and 3.51g protein per serving, while Wild rice has 101 calories and 3.99g protein. Lower calories with higher protein helps you stay full while eating fewer calories.

Which has more protein, Millet or Wild rice?

Wild rice has more protein per serving. Millet provides 3.51g and Wild rice provides 3.99g of protein.

Can I eat both millet and wild rice together?

Yes! Combining millet and wild rice gives you 220 calories and 7.5g protein. This combination can work well as part of a balanced meal.

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