Millet Nutrition Facts
119 calories per 100g serving
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Millet is an ancient, gluten-free grain with a mild, slightly nutty flavor, providing 3.5g of protein and 23.7g of carbs per cooked serving at 119 calories. It's a staple across Africa and Asia, and works as a porridge, pilaf, or substitute for rice and couscous.
Protein
3.51g
12% of calories
Carbs
23.7g
80% of calories
Fat
1g
8% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 119 kcal |
| Protein | 3.51g |
| Total Carbohydrates | 23.7g |
| Total Fat | 1g |
| Dietary Fiber | 1.3g |
| Sugars | 0.13g |
| Saturated Fat | 0.17g |
| Cholesterol | 0mg |
| Sodium | 2mg |
| Potassium | 62mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 3mg |
| Iron | 0.63mg |
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Weight Loss
A moderate-calorie grain that's less calorie-dense than rice when cooked. Its mild flavor absorbs seasonings well, making it a solid base for vegetable-heavy bowls during a cut.
Muscle Gain
Lower in protein than quinoa, so pair it with a strong protein source. It works well as a carb base for meal prep and provides steady energy for training.
Maintenance
A versatile, affordable grain that adds variety to your carb rotation. It cooks quickly and pairs with virtually anything — treat it like you would rice or couscous.
Meal Ideas with Millet
Did you know?
Millet was likely domesticated before rice and wheat, with evidence of cultivation in China dating back to 8,000 BC — making it one of humanity''s very first farmed crops.
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How many calories are in Millet?
Millet contains 119 calories per 100g serving. It provides 3.51g of protein, 23.7g of carbs, and 1g of fat.
Is Millet good for weight loss?
A moderate-calorie grain that's less calorie-dense than rice when cooked. Its mild flavor absorbs seasonings well, making it a solid base for vegetable-heavy bowls during a cut.
What pairs well with Millet?
Great pairings include: Millet pilaf with roasted chicken thigh, chickpeas, and roasted vegetables, Creamy millet porridge with almond butter, banana, and protein powder, Millet-stuffed bell peppers with ground turkey and mozzarella. These combinations provide a balanced mix of macronutrients.