How healthy is millet?
Is millet healthy? Yes, as part of a varied diet. Millet scores 29/100 on the HowHealthyIs Score: 100 g provides 119 kcal, 44 mg magnesium and 3.5 g protein. Millet is a mild, gluten-free whole grain with magnesium and B vitamins. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Millet ranks higher than 29% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium9%
- Protein6%
- Fiber4%
- Iron3%
- Potassium1%
- Calcium0%
- Vitamin E0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 23 minus 1 = 22. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in millet?
Calories207kcal
Protein6.1g
Carbohydrates41g
Fat1.7g
Fiber2.3g
Sugars0.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 119 kcal | 207 kcal | |
| Protein | 3.5 g | 6.1 g | 12% |
| Carbohydrates | 24 g | 41 g | 15% |
| Fiber | 1.3 g | 2.3 g | 8% |
| Sugars | 0.1 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 1 g | 1.7 g | 2% |
| Saturated fat | 0.2 g | 0.3 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 3 mg | 5.2 mg | 0% |
| Iron | 0.6 mg | 1.1 mg | 6% |
| Potassium | 62 mg | 108 mg | 2% |
| Magnesium | 44 mg | 77 mg | 18% |
| Sodium | 2 mg | 3.5 mg | 0% |
Source: USDA FoodData Central, "Millet, cooked" (FDC 168871). Values rounded.
Why is millet good for you?
- 77 mg magnesium in 1 cup cooked, 18% of the daily value. Magnesium contributes to normal muscle function.
- 6.1 g protein in 1 cup cooked, 12% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Porridge and pilaf
- Gluten-free bowls
What should you watch out for?
- Nothing notable for most people.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.
How does millet compare?
Common questions about millet
How many calories are in millet?
100 g of millet has 119 kcal. A typical portion, 1 cup cooked (174 g), has about 207 kcal.
How much protein is in millet?
Millet has 3.5 g of protein per 100 g, or about 6.1 g in 1 cup cooked.
Is millet good for weight loss?
Millet is fairly calorie-dense (119 kcal per 100 g), so portion size matters more than the food itself. 1 cup cooked is about 207 kcal.