Calories in Millet: Nutritional facts for Millet Types

A 100g (3.5 oz) serving of raw millet contains 378 calories. A 100g (3.5 oz) serving of cooked millet provides 119 calories. Different raw millet types vary slightly; for example, pearl millet (100g) has 361 calories, and finger millet (100g) has 336 calories.

One kilogram (1000g, 35.27 oz) of raw millet contains 3780 calories. One kilogram (1000g, 35.27 oz) of cooked millet provides 1190 calories.

One cup of raw, uncooked millet (200g, 7.05 oz) contains 756 calories. One cup of cooked millet (174g, 6.14 oz) provides 207 calories.

A 28 oz (794g) bag of millet from Bob's Red Mill contains 2840 calories for the entire package. A 1 lb (454g) bag of millet provides 1716 calories. 

Millet provides some health benefits like supporting digestive health and helping to manage blood sugar levels due to its rich composition of fiber, complex carbohydrates, and essential nutrients. A list of the health benefits of millet are shown below.

• Rich in Nutrients and Antioxidants: Millet is a good source of essential nutrients, including magnesium, phosphorus, manganese, and B vitamins like niacin and thiamin. It also contains phenolic compounds, such as ferulic acid and catechins, which act as antioxidants to protect the body against harmful oxidative stress. (Saleh, A.S.M., et al., 2013, "Millet Grains: Nutritional Quality, Processing, and Potential Health Benefits").
• Helps Control Blood Sugar Levels: Millet is a good source of complex carbohydrates and fiber, which are digested more slowly than simple sugars. This slow digestion helps prevent spikes in blood sugar, making it a beneficial grain for individuals managing diabetes or seeking stable energy levels. (Kam, J., et al., 2016, "The effect of a breakfast containing chickpeas on subjective appetite, energy intake, and glycemic response in healthy men").
• Supports Heart Health: The fiber content in millet, particularly soluble fiber, can help reduce LDL (bad) cholesterol levels. It is also a good source of magnesium, a mineral that is important for maintaining a healthy heart rhythm and regulating blood pressure. (Chandrasekara, A. & Shahidi, F., 2011, "Content of insoluble bound phenolics in millets and their contribution to antioxidant capacity").
• Naturally Gluten-Free: Millet is a naturally gluten-free grain, making it an excellent and nutritious carbohydrate choice for individuals with celiac disease or non-celiac gluten sensitivity.
• Promotes Digestive Health: The high fiber content in millet supports a healthy digestive system by promoting regular bowel movements and helping to prevent constipation. The fiber also acts as a prebiotic, feeding beneficial bacteria in the gut. (Slavin, J.L., 2013, "Fiber and Prebiotics: Mechanisms and Health Benefits").
• May Aid in Weight Management: The combination of fiber and protein in millet can contribute to feelings of fullness and satiety, which can help reduce overall calorie intake and support weight management efforts. (Schröder, K., et al., 2009, "Effects of an Ad-libitum Low-fat, High-carbohydrate Diet in Combination with High- or Low-protein Foods on Appetite and Food Intake").

Millet has been known to cause some unwanted effects like potential interference with thyroid function due to its goitrogen content and issues related to nutrient absorption from phytic acid. A list of the downsides of millet are shown below.

• Contains Goitrogens: Millet contains goitrogens, which are compounds that can interfere with thyroid hormone production by inhibiting iodine uptake. This is primarily a concern for individuals with an existing thyroid condition, particularly hypothyroidism, and an iodine deficiency. Cooking millet can help reduce its goitrogenic content. (Gaitan, E., et al., 1989, "Antithyroid and Goitrogenic Effects of Millet: Role of C-Glycosylflavones").
• Contains Phytic Acid: Like many grains and legumes, millet contains phytic acid, which can bind to minerals such as iron, zinc, and calcium in the same meal, potentially reducing their absorption. Soaking, sprouting, or fermenting millet before cooking can significantly reduce its phytic acid content. (Schlemmer, U., et al., 2009, "Phytate in foods and significance for humans: Food sources, intake, processing, bioavailability, protective role and analysis").
• Can Be Less Palatable for Some: Millet has a distinct, slightly nutty or earthy flavor and a different texture compared to more common grains like rice or wheat, which may not appeal to all palates.
• Requires Thorough Rinsing: Millet grains should be rinsed thoroughly before cooking to remove any dust, debris, or bitter-tasting saponins that may be present on the outer layer.

Yes, millet is good for you and is considered a highly nutritious grain. It is a good source of plant based protein, dietary fiber, and complex carbohydrates, making it a satiating and energy-sustaining food. Millet is rich in important minerals like magnesium, phosphorus, and manganese, and provides several B vitamins. (Devi, P.B., et al., 2011, "Health benefits of finger millet (Eleusine coracana L.) polyphenols and dietary fiber: a review"). As a naturally gluten-free grain, it is an excellent choice for individuals with celiac disease or gluten sensitivity. Studies have associated millet consumption with health benefits such as improved blood sugar control and better cardiovascular health markers, largely due to its high fiber and antioxidant content. (Anitha, S., et al., 2021, "A Systematic Review and Meta-Analysis of the Potential of Millets for Managing and Reducing the Risk of Developing Type 2 Diabetes"). While it contains antinutrients like phytic acid and goitrogens, their effects can be minimized through proper preparation methods like soaking and cooking, and are generally not a concern for most people consuming a varied diet. (Hassan, Z.M., et al., 2021, "The nutritional use of millet grain for food and feed: a review").

A person can eat one to two cups (174-348g cooked) of millet per day as part of a balanced and varied diet for optimal health. There is no official "recommended daily intake" specifically for millet, but incorporating it as a regular part of one's grain consumption is beneficial. Including millet in your diet can contribute to meeting daily fiber, protein, and mineral needs. Research has shown that regular consumption of millets as a staple grain can have positive effects on glycemic control and cardiovascular risk factors. (Anitha, S., et al., 2021, "A Systematic Review and Meta-Analysis of the Potential of Millets for Managing and Reducing the Risk of Developing Type 2 Diabetes"). As long as it is part of a diet that includes a variety of other foods like fruits, vegetables, and other protein sources, this amount is healthy for most individuals without specific thyroid conditions or sensitivities.

The calorie content of raw millet changes moderately according to the specific type, with most varieties falling within a range of 330 to 380 calories per 100g. Proso millet, also known as common millet, is among the highest in calories, providing 378 calories per 100g. Pearl millet (bajra) and foxtail millet also have relatively high caloric values, at 361 and 351 calories per 100g, respectively. Other types, such as little millet (341 calories per 100g), are in a more moderate range. Among the most common varieties, finger millet (ragi) and barnyard millet are on the lower end of the calorie spectrum, with finger millet containing 336 calories per 100g and barnyard millet having around 300-330 calories per 100g. These differences are due to slight variations in the macronutrient composition—the specific amounts of protein, fat, and carbohydrates—inherent to each millet variety.

Yes, millet is a grain. Millet refers to a group of small-seeded grasses that are widely grown around the world as cereal crops or grains for human food and animal fodder. Millet grains are ancient grains that have been cultivated for thousands of years, particularly in Asia and Africa. While they are not from the same botanical family as wheat, barley, or rye (which are in the Triticeae tribe), they are classified as cereal grains because they are the edible seeds of grasses, harvested for their starchy carbohydrate content.

Evidence suggests millet was one of the first cereal grains to be domesticated by humans, predating the cultivation of rice and wheat in some areas. Archaeological findings indicate that millet was domesticated independently in two primary regions: China and Africa. Foxtail millet (Setaria italica) and proso millet (Panicum miliaceum) were domesticated in Northern China as far back as 8,000 to 10,000 years ago, where they formed the basis of the region's early agricultural societies. In Africa, pearl millet (Pennisetum glaucum) was domesticated in the Sahel region of West Africa around 4,000 to 5,000 years ago.

These drought-resistant grains were crucial for early civilizations because they could thrive in arid conditions and poor soil where other crops might fail. A simple dish that highlights millet's ancient and fundamental role in food preparation is "Millet Porridge." In its most basic form, found in cultures from China to Africa to Eastern Europe (where it's often called "kasha"), the dish involves simply cooking whole or ground millet grains in water or milk until they become soft and thick. This porridge could be eaten savory, with salt and perhaps vegetables, or sweet, with honey and fruit.