Grains & Starches
Millet nutrition facts
A 1 undetermined cup (174 g) serving of millet provides 207 calories, 6 g protein, 41 g carbohydrate, and 2 g fat — about 12% of its calories from protein, 80% from carbohydrate, and 8% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (174 g)
- Vitamin E
- 0.03 mg
- Vitamin K
- 0.52 mcg
- Thiamin (B1)
- 0.18 mg
- Riboflavin (B2)
- 0.14 mg
- Niacin (B3)
- 2.31 mg
- Vitamin B6
- 0.19 mg
- Folate (DFE)
- 33.1 mcg
- Magnesium
- 76.6 mg
- Phosphorus
- 174 mg
- Zinc
- 1.58 mg
- Copper
- 0.28 mg
- Manganese
- 0.47 mg
- Selenium
- 1.57 mcg
Nutrition highlights
Per 1 undetermined cup (174 g), millet is an excellent source of Copper and Manganese and a good source of Magnesium, Thiamin, Niacin, Phosphorus, Zinc, Protein, Riboflavin, and Vitamin B6.
% of the FDA Daily Value per 1 undetermined cup (174 g) serving.
Key metrics
Nutrient density
Per 100 kcal, millet delivers about 4% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest grains & starches to millet by nutrition (per 100 g), and how each differs.
Complete the protein
Plant proteins like millet are lower in some essential amino acids. Eating grains & starches together with legumes over the course of a day fills in the gaps for a more complete amino-acid profile — they don’t have to be in the same meal. Some protein-rich partners:
Questions
- How many calories are in millet?
- A 1 undetermined cup (174 g) serving of millet has about 207 calories. Per 100 g, it has 119 calories — a moderate calorie density.
- How much protein is in millet?
- Millet provides about 6 g of protein per 1 undetermined cup (174 g) serving, which is 12% of the Daily Value — a good source.
- What are the macros in millet?
- Per serving, millet has roughly 6 g protein, 41 g carbohydrate, and 2 g fat. By calories, that is 12% protein, 80% carbohydrate, and 8% fat.
- Is millet high in protein?
- Millet has a protein density of about 2.9 g per 100 kcal, and 12% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in millet?
- Per 1 undetermined cup (174 g), millet is a notable source of Copper, Manganese, Magnesium, Thiamin, Niacin, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.
Use it
More grains & starches
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 168871 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Millet Nutrition Facts.” https://www.nutrifactshub.com/foods/millet