Millet, cooked
FDC 168871cup (174 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 52 · -12 vs Grains & pasta medianCooked millet lands at 52 of 100 on the Nutrient Density Score, a Fair rating that places it 45th of 60 grains and pasta options, built mostly on magnesium at 10% DV. At 119 calories per 100 g it is a modest, carbohydrate-led grain with little else standing out nutrient-wise.
Millet is usually simmered like rice or oats, and a cup (174 g) works well as a warm porridge base or a swap for couscous under vegetables. It carries no flagged limits, but its score sits below the grains category's median of 64, so cooks chasing more fiber or protein per bowl might look at sorghum flour, whole-grain, instead.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 119 kcal | 6% |
| Total fat | 1 g | 1% |
| Saturated fat | 0.17 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Carbohydrate | 24 g | 9% |
| Dietary fiber | 1.3 g | 5% |
| Sugars | 0.13 g | |
| Protein | 3.5 g | 7% |
| Potassium | 62 mg | 1% |
| Calcium | 3 mg | 0% |
| Iron | 0.63 mg | 4% |
| Magnesium | 44 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | 10% |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.3 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3.5 mg | 0% |
| Carbohydrate | 41 g | 15% |
| Dietary fiber | 2.3 g | 8% |
| Sugars | 0.23 g | |
| Protein | 6.1 g | 12% |
| Potassium | 108 mg | 2% |
| Calcium | 5.2 mg | 0% |
| Iron | 1.1 mg | 6% |
| Magnesium | 77 mg | 18% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 168871Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Millet flourDensity 52 vs 52Sorghum flour, whole-grainDensity 55 vs 52Millet, rawDensity 55 vs 52