Millet Nutrition Calculators

Frequently Asked Questions About Millet Nutrition

Which millet has the highest protein content per 100g?

Job's Tears (adlay) leads with approximately 15.4g of protein per 100g of raw grain, followed by proso millet at 12.5g and foxtail millet at 12.3g. Pearl millet (bajra) also provides a strong 11.6g. Among the commonly consumed Indian millets, pearl millet and foxtail millet are the top protein sources.

Which millet is the richest source of calcium?

Finger millet (ragi) is by far the richest millet source of calcium, providing approximately 344–364mg per 100g of raw grain. This is roughly 10 times the calcium found in most other millets and significantly more than the 33mg found in white rice. No other commonly available cereal grain comes close to ragi's calcium density.

Are all millets gluten-free?

Yes, all true millets — including pearl millet, finger millet, foxtail millet, proso millet, barnyard millet, kodo millet, little millet, browntop millet, teff, fonio, and Japanese millet — are naturally gluten-free. Job's Tears (adlay) is also gluten-free despite sometimes being confused with barley. However, cross-contamination during processing is possible, so individuals with gluten sensitivities should look for certified gluten-free labels.

Which millet has the most dietary fiber?

Finger millet (ragi) contains approximately 11.5g of fiber per 100g raw grain, making it the highest-fiber millet in our database. Barnyard millet follows closely at 10.1g, and browntop millet, proso millet, and pearl millet each provide 8–9g. Cooking reduces the effective fiber content per serving because water absorption increases the total weight.

How do millet calories compare to white rice?

Raw millets range from about 307 kcal (barnyard millet) to 380 kcal (Job's Tears) per 100g, while raw white rice provides around 360 kcal per 100g. Once cooked, most millets provide 100–130 kcal per 100g — comparable to cooked white rice at approximately 130 kcal. The primary nutritional advantage of millets over white rice lies not in calories but in their higher fiber, protein, and mineral content.

What is the difference between major and minor millets?

Major millets — pearl millet (bajra), finger millet (ragi), and sorghum (jowar) — are cultivated on larger acreages and are dietary staples in parts of India and Africa. Minor millets — foxtail, proso, barnyard, kodo, little, and browntop — are grown on smaller scales, often in rain-fed and marginal lands. Both groups are nutritionally dense and gluten-free. The distinction is agricultural rather than nutritional; several minor millets exceed major millets in specific nutrients like fiber or iron.

Do these calculators show nutrition for cooked millets or raw grain?

Each millet calculator on Food Nutrify includes multiple variants — typically raw grain, cooked grain, flour, and specific preparations like porridge or dosa batter. You can select the form you actually eat, and the calculator will display the correct nutrient values for that preparation. Raw grain values are higher per 100g because cooking adds water weight, so always select the cooked variant when tracking what you consume.