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.
See how this score is calculated, build a plate around millet, cooked, or compare it with another food.
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 52Original analysis by NutriVerdict
In the kitchen and how to use it
Millet is a small, round gluten-free grain related to sorghum, most familiar as a fluffy side dish when simmered like rice or cooked down into a soft, spoonable porridge for breakfast. Toasting the raw grain in a dry pan for a few minutes before adding liquid brings out a nutty, slightly sweet flavor that plain boiling doesn't. It shows up in pilafs studded with vegetables, mixed into veggie burgers and grain bowls for texture, baked into flatbreads, or ground into flour for gluten-free baking. Its mild flavor takes on the character of whatever broth, herbs, or spices it's cooked with, making it a flexible stand-in for rice, quinoa, or couscous.
Look for millet in bulk bins or sealed packages with no signs of moisture or bugs, and store it in an airtight container in a cool pantry; because the hull is removed, it keeps well for months but lasts longest in the fridge or freezer in warm climates. Per 100g, cooked millet has just 119 calories with only 2mg of sodium and 0.13g of sugar, so it works as a light, low-sodium base for a grain bowl without competing with other flavors. It also supplies magnesium at 10% of the Daily Value per 100g, making a bowl of millet a reasonable way to work more of that mineral into a meal built around vegetables and a protein source.
Frequently asked questions about millet, cooked
How many calories are in cooked millet?
Cooked millet has about 119 calories per 100g, making it a lighter option among cooked grains.
Is millet a good source of magnesium?
Yes, a 100g serving of cooked millet provides magnesium at 10% of the Daily Value.
How do you cook millet?
Toast the raw grain briefly in a dry pan, then simmer it in water or broth for about 20 minutes until the liquid is absorbed and the grain is fluffy.