Grains And Cereals • Deep Nutrition Analytics
Millet, cooked
Delivering 119 kcal per 100 grams, Millet, cooked functions as a grains and cereals with carbohydrates (23.7g) driving its core energy contribution. It contributes a modest micronutrient payload, highlighted by Copper at 18% DV (0.161 mg) per serving. With 22.4g net carbohydrates and 3.5g protein per 100g, it offers measurable macronutrient precision for structured meal planning.
- Protein
- 3.5 g
- Carbohydrates
- 23.7 g
- Fat
- 1 g
- Fiber
- 1.3 g
Carbohydrate Quality & Sustained Energy
Millet, cooked delivers 23.7g of carbohydrates balanced with 1.3g of fiber, yielding 22.4g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.1 g |
| Energy | 498 kJ |
| Fiber, total dietary | 1.3 g |
| Protein | 3.5 g |
| Total lipid (fat) | 1 g |
| Carbohydrate, by difference | 23.7 g |
| Energy | 119 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Manganese | 0.3 mg |
| Magnesium | 44 mg |
| Phosphorus | 100 mg |
| Zinc | 0.9 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 0.3 µg |
| Vitamin E (alpha-tocopherol) | 0 mg |
| Vitamin A, IU | 3 IU |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.6 mg |
| Magnesium, Mg | 44 mg |
| Phosphorus, P | 100 mg |
| Sodium, Na | 2 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 3 mg |
| Potassium, K | 62 mg |
| Zinc, Zn | 0.9 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 2 µg |
| Lutein + zeaxanthin | 70 µg |
| Choline, total | 11.2 mg |
| Folate, food | 19 µg |
| Folate, DFE | 19 µg |
| Ash | 0.4 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.1 g |
| Alanine | 0.3 g |
| Glutamic acid | 0.8 g |
| Glycine | 0.1 g |
| Proline | 0.3 g |
| Fatty acids, total saturated | 0.2 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 19 µg |
| MUFA 16:1 | 0 g |
| SFA 12:0 | 0 g |
| Water | 71.4 g |
| Niacin | 1.3 mg |
| MUFA 20:1 | 0 g |
| Pantothenic acid | 0.2 mg |
| Fatty acids, total monounsaturated | 0.2 g |
| Fatty acids, total polyunsaturated | 0.5 g |
| Isoleucine | 0.1 g |
| Leucine | 0.4 g |
| Lysine | 0.1 g |
| Cystine | 0.1 g |
| Valine | 0.2 g |
| Arginine | 0.1 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.2 g |
| Serine | 0.2 g |
| SFA 16:0 | 0.1 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.2 g |
| PUFA 18:2 | 0.5 g |
| PUFA 18:3 | 0 g |
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 1.2 kcal/g (119 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Common serving sizes
- cup174 g
Compare Millet, cooked with Category Peers
Millet, cooked vs Quinoa, cooked
Compared to Quinoa, cooked, Millet, cooked has 11% more carbohydrates and 1% lower calories per 100g.
Millet, cooked vs Rice, white, long-grain, parboiled, enriched, cooked
Compared to Rice, white, long-grain, parboiled, enriched, cooked, Millet, cooked has 9% less carbohydrates and 3% lower calories per 100g.
Frequently Asked Questions
How many calories are in Millet, cooked?
A standard 100-gram serving of Millet, cooked contains 119 calories (498 kJ), alongside 3.5g of protein, 23.7g of carbohydrates, and 1g of fat.
In common serving sizes:- 174g (cup): ~207 kcal
Is Millet, cooked suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 22.4g of net carbs per 100g (23.7g total carbs minus 1.3g fiber), consuming Millet, cooked will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Millet, cooked?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Millet, cooked are:
- Copper: 0.161 mg (18% of your daily value)
- Manganese: 0.272 mg (12% of your daily value)
- Magnesium: 44 mg (10% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168871).