Millet, raw
FDC 169702cup (200 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 55 · -9 vs Grains & pasta medianMillet, raw, posts a Fair score of 55 of 100 and ranks 42nd of 60 in Grains & pasta. Measured dry, it leads with dietary fiber at 30% DV, an excellent showing, followed by magnesium at 27% DV, protein at 22% DV, and iron at 17% DV, a fuller spread of nutrients than many grains manage.
Millet is naturally gluten-free and typically simmered into porridge, pilaf, or ground for flatbreads once cooked, which dilutes the raw numbers shown here. A cup of the raw grain (200 grams) runs 378 calories and 8.5 grams of fiber per 100 grams, with sodium negligible at 5 mg per 100 grams. Its 55 sits below the category's median of 64, so triticale or durum wheat are reasonable higher-scoring alternatives to weigh against it.
See how this score is calculated, build a plate around millet, raw, 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 | 378 kcal | 19% |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 73 g | 26% |
| Dietary fiber | 8.5 g | 30% |
| Sugars | - | |
| Protein | 11 g | 22% |
| Potassium | 195 mg | 4% |
| Calcium | 8 mg | 1% |
| Iron | 3 mg | 17% |
| Magnesium | 114 mg | 27% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.05 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 756 kcal | 38% |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 10 mg | 0% |
| Carbohydrate | 146 g | 53% |
| Dietary fiber | 17 g | 61% |
| Sugars | - | |
| Protein | 22 g | 44% |
| Potassium | 390 mg | 8% |
| Calcium | 16 mg | 1% |
| Iron | 6 mg | 33% |
| Magnesium | 228 mg | 54% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.1 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 169702Original 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.
TriticaleDensity 55 vs 55Wheat, durumDensity 56 vs 55Corn grain, yellowDensity 56 vs 55Original analysis by NutriVerdict
In the kitchen and how to use it
Millet is a small, round, naturally gluten-free grain that cooks up like rice or breaks down into a soft porridge, depending on the water ratio. Toasting the raw grain in a dry pan before simmering brings out a nutty flavor, and it's used in pilafs, as a couscous substitute, or cooled and pressed into millet cakes. In parts of Africa and Asia it's ground into flour for flatbreads and traditional porridges, and it also shows up in birdseed blends, though the food-grade grain sold for cooking is cleaned and processed separately. Its mild flavor is a blank canvas that takes on whatever broth, spice, or dried fruit it's cooked with.
Buy hulled millet from bulk bins and store it airtight in a cool pantry, or in the fridge or freezer for longer shelf life, since its natural oils can turn rancid over time. A 200-gram raw cup has 378 calories per 100 grams, about 756 calories for the full cup, with 8.5 grams of fiber (30% DV) and 11 grams of protein (22% DV), plus solid marks for magnesium (27% DV) and iron (17% DV). It's a useful gluten-free grain for adding fiber and bulk to a meal, cooking up light and fluffy or creamy and porridge-like depending on how much water is used, and its low sodium of 5 milligrams per 100 grams makes it easy to season to taste.
Frequently asked questions about millet, raw
How many calories are in millet?
Millet has 378 calories per 100 grams; a 200-gram raw cup provides about 756 calories.
Is millet a good source of fiber?
Yes, a cup provides about 30% of the Daily Value for fiber, along with 27% for magnesium.
Is millet gluten-free?
Yes, millet is a naturally gluten-free grain that can be cooked like rice or ground into flour for flatbreads and porridge.