Wild rice vs Millet

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

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

CaloriesLower is better for weight loss

101

Wild rice

119

Millet

ProteinHigher supports muscle growth

3.99g

Wild rice

3.51g

Millet

CarbsLower for low-carb diets

21.3g

Wild rice

23.7g

Millet

FatLower for calorie control

0.34g

Wild rice

Millet

Protein Efficiency

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

16%

Wild rice

12%

Millet

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Per 100g Comparison

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

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

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Common Questions

Is Wild rice or Millet better for weight loss?

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

Which has more protein, Wild rice or Millet?

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

Can I eat both wild rice and millet together?

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

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