Millet Calories & Nutrition Facts Calculator

A 100g serving of cooked millet provides 119 calories, with 3.5g protein, 23.7g carbohydrates, 1.0g fat, and 1.3g dietary fiber ^[1]. This makes cooked millet comparable in calories to cooked [rice](/tools/brown-rice-nutrition-calculator) and slightly lower than cooked [quinoa](/tools/quinoa-nutrition-calculator).

In raw/dry form, millet grains range from 307 to 378 kcal per 100g depending on the type. Pearl millet (bajra) sits at the higher end with 378 kcal due to its fat content (5g), while barnyard millet has the fewest calories at 307 kcal. The difference narrows considerably after cooking because water absorption varies by grain structure.

A typical single serving of cooked millet — about one bowl (200g) — provides approximately 238 calories. One millet roti made from 30g of flour contains roughly 100–110 calories before any added ghee or oil.

Millets contain about 65–75% carbohydrates, 7–12% protein, 2–5% fat, and 2–11% fiber in their raw form ^[1]. This broad range reflects the diversity within the millet family — each type has a distinct nutritional fingerprint. For example, finger millet (ragi) delivers 364mg calcium per 100g while pearl millet provides 8mg iron per 100g.

All millets are naturally gluten-free, making them suitable for those who choose gluten-free diets. Unlike refined wheat or white rice, millets retain their bran layer in traditional processing, which preserves fiber, minerals, and polyphenol content ^[2].

Millets also provide B vitamins — particularly thiamine (B1) and niacin (B3) — at levels comparable to or exceeding those in wheat and rice. Foxtail millet is notable for thiamine content (0.59mg/100g), while proso millet leads in niacin (4.6mg/100g) ^[1].

Millets are classified as nutricereals by the Indian Council of Agricultural Research, recognizing their nutritional density beyond basic caloric value. A 2024 narrative review in Frontiers in Nutrition confirmed that millets provide higher fiber and mineral content compared to polished rice and refined wheat ^[1].

The fiber content of millets — ranging from 2.5g in proso millet to 11.2g in finger millet per 100g — contributes to their satiating quality. Higher fiber intake from whole grains is associated with better digestive regularity and prolonged fullness after meals ^[2].

Millets also contain polyphenolic compounds including ferulic acid, catechins, and proanthocyanidins. These plant compounds have antioxidant properties. The concentration varies by millet type and variety — darker-seeded varieties generally contain higher levels than lighter ones ^[1].

Including millets as part of a varied grain rotation adds mineral diversity that single-grain diets often lack. A person alternating between [ragi](/tools/ragi-nutrition-calculator), [bajra](/tools/pearl-millet-bajra-nutrition-calculator), and [jowar](/tools/sorghum-jowar-nutrition-calculator) across the week would receive significant amounts of calcium, iron, and magnesium from different sources.

Millets are well-suited for energy balance — their complex carbohydrate structure provides sustained energy release. The combination of starch, fiber, and protein in millets means they break down more gradually during digestion compared to refined grain products.

Traditional food cultures across India, Africa, and parts of East Asia have relied on millets as staple grains for millennia. Modern nutrition science confirms that this practice aligns with principles of dietary diversity and whole grain consumption ^[3].

Multiple studies have examined the glycemic response to millets. A systematic review found that millets generally produce a lower post-meal glycemic spike compared to refined rice and white bread ^[4]. This is attributed to their higher resistant starch (RS) and slowly digestible starch (SDS) content.

The glycemic index of millets varies by type and preparation: pearl millet has a GI around 55, sorghum around 62, and finger millet around 54–68 depending on the form consumed. Processing methods like fermentation, parboiling, and cooling can further modify the glycemic response ^[1].

It is worth noting that the GI of millet-based foods also depends on what they are eaten with. Combining millet roti with dal (lentils), vegetables, and healthy fats as in a traditional Indian meal naturally moderates the overall glycemic impact of the meal.

Pearl Millet (Bajra) is the highest-calorie millet at 378 kcal/100g raw. It stands out for iron (8mg/100g) and fat content (5g), providing more energy density than other millets. It is widely consumed as bhakri and khichdi in western and northern India ^[1].

Finger Millet (Ragi) is exceptional for calcium — 364mg/100g raw — making it the richest grain source of this mineral. It is consumed as mudde in Karnataka, porridge for weaning foods, and as roti across South India. See the detailed [ragi nutrition calculator](/tools/ragi-nutrition-calculator) for variants.

Sorghum (Jowar) provides 329 kcal with 10.4g protein and 6.7g fiber per 100g raw. It is rich in polyphenolic antioxidants and is a staple in Maharashtra and Karnataka as jowar bhakri. Foxtail Millet has 12.3g protein/100g — one of the highest among millets — and good thiamine content.

Among the smaller millets, Barnyard Millet has the highest fiber (10.1g/100g) and notable iron content (~5mg), Little Millet provides 9.3mg iron per 100g in certain varieties, and Kodo Millet offers 9.3g fiber per 100g. Iron content in minor millets varies significantly by cultivar and growing conditions ^[1].

To find the calories in your millet serving: select the millet type (raw or cooked) from the dropdown above, choose or enter your serving size in grams, and the calculator scales all 25 nutrients proportionally. For example, 200g of cooked millet = 2 × the per-100g values = 238 calories, 7g protein.

When cooking millet, the grain typically absorbs 2 to 3 times its weight in water. So 100g of raw millet yields roughly 250–300g of cooked millet. The calories per gram decrease after cooking, but the total calories from your original dry portion remain the same.

For flour-based preparations (roti, dosa, porridge), use the raw grain values as your starting point since grinding does not change caloric content. Add the calories from any ghee, oil, milk, or sweeteners separately using the 'Added Ingredients' selector.