Proso Millet (Cheena) Calories & Nutrition Facts Calculator

Proso millet (cheena) contains 12.5g protein per 100g of raw grain — the highest among all millets, narrowly edging out [foxtail millet](/tools/foxtail-millet-kangni-nutrition-calculator) at 12.3g and [pearl millet (bajra)](/tools/pearl-millet-bajra-nutrition-calculator) at 11.6g. This makes it one of the most protein-dense grains available ^[1].

The grain provides 356 calories per 100g in its raw form, with 70.4g carbohydrates, 3.5g fat, and 8.5g dietary fiber. After cooking, the calorie density drops to approximately 119 kcal per 100g, yielding about 238 calories and 7.0g protein from a standard 200g cooked bowl.

Proso millet also holds the distinction of having the highest niacin (vitamin B3) content among millets — 4.6mg per 100g. Niacin is involved in energy metabolism and the conversion of food into usable cellular energy ^[2].

Beyond total protein quantity, proso millet has a notably high leucine content — an essential branched-chain amino acid important for muscle protein synthesis. Studies have reported leucine levels of approximately 1.4g per 100g of grain, which is competitive with other cereal sources ^[3].

The mineral profile includes 114mg magnesium, 206mg phosphorus, 195mg potassium, and 2.9mg iron per 100g raw grain. Magnesium content is particularly noteworthy — it exceeds that of [foxtail millet](/tools/foxtail-millet-kangni-nutrition-calculator) (81mg) and is comparable to [pearl millet](/tools/pearl-millet-bajra-nutrition-calculator) (137mg) ^[1].

Proso millet provides 33µg folate per 100g — higher than most other millets and comparable to some pulses. Folate is an essential B vitamin involved in cell division and red blood cell formation. A 200g cooked serving contributes approximately 22µg, about 5.5% of the daily reference value ^[2].

Proso millet (*Panicum miliaceum*) is one of the most ancient cultivated grains, with evidence of cultivation dating back over 7,000 years in Central Asia. Today it remains a significant food crop in China, Russia, India, Ukraine, and parts of Central Europe ^[3].

In India, proso millet goes by many names — cheena or chena in Hindi, baragu in Kannada, panivaragu in Tamil, and variga in Telugu. It is consumed as boiled grain, khichdi, dosa batter, and as flour for rotis in parts of Madhya Pradesh, Karnataka, and Tamil Nadu.

In Central Europe, proso millet porridge (kaše in Czech, kasza jaglana in Polish) has been a traditional breakfast food for centuries and has seen a resurgence as interest in gluten-free whole grains grows. In Russia and Ukraine, millet porridge (пшённая каша) remains a common household staple.

Compared to white rice (360 kcal/100g), proso millet provides more protein (12.5g vs. 7.1g), dramatically more fiber (8.5g vs. 1.3g), and more than triple the iron (2.9mg vs. 0.8mg). The calorie difference is minimal — 356 vs 360 kcal per 100g raw ^[1].

Against whole wheat (340 kcal/100g, 13.2g protein), proso millet is comparable in protein and slightly lower in fiber (8.5g vs. 10.7g). The key differentiator is that proso millet is naturally gluten-free, making it suitable for those who prefer or require gluten-free grains ^[4].

Among millets specifically, cheena's standout metrics are protein (12.5g — highest), niacin (4.6mg — highest), and magnesium (114mg — third after pearl millet and sorghum). Where it falls shorter is calcium — at 14mg/100g, it is far behind [finger millet (ragi)](/tools/ragi-nutrition-calculator) at 364mg.

Proso millet has a reputation for being one of the most easily digestible millets. The starch in proso millet gelatinizes readily during cooking, and the protein matrix is less resistant to digestion compared to sorghum's kafirin-based matrix ^[5].

Cooking proso millet in water (1:3 ratio) causes the grain to absorb approximately 2.5–3 times its dry weight in water. This reduces the calorie density from 356 kcal to about 119 kcal per 100g — a standard dilution for whole-grain cereals. Pressure cooking further softens the grain and may improve starch digestibility.

Fermentation — as in dosa or idli batter preparation — breaks down phytic acid (an anti-nutrient that can bind minerals), improving the bioavailability of iron, zinc, and calcium from the grain. Traditional Indian preparation methods that incorporate overnight soaking or fermentation leverage this effect ^[3].

The glycemic index (GI) of proso millet has been measured at approximately 54–68, placing it in the low to moderate GI range depending on the variety and preparation method. Porridge forms tend toward the higher end, while whole cooked grain and fermented preparations sit lower ^[5].

The 8.5g dietary fiber per 100g contributes to the moderate glycemic response — fiber slows the rate at which starch is broken down and glucose is released into the bloodstream. For reference, white rice has a GI of 72–89, while [oats](/tools/oats-nutrition-calculator) have a GI of approximately 55 ^[2].

Pairing proso millet with protein-rich accompaniments (dal, curd, or paneer) and healthy fats (ghee, nuts) further attenuates the glycemic response. A mixed meal of proso millet khichdi with moong dal and a teaspoon of ghee will produce a lower glycemic response than the grain eaten alone.

Select the proso millet variant from the dropdown — raw grain, flour, cooked, khichdi, porridge, dosa, upma, puffed, ladoo, or dalia. Each variant reflects different water and ingredient additions that change the per-100g nutrition profile.

Choose your serving size — for a standard lunch bowl, '1 bowl cooked millet (200g)' is typical. For tracking ingredients in a recipe, use the weight-based options (50g, 100g, etc.). The calculator scales all 25 nutrients proportionally.

Use Added Ingredients to factor in ghee, oil, jaggery, curd, or vegetables — building a complete picture of your actual meal rather than just the plain grain. This is especially useful for ladoo or upma preparations where added ingredients significantly alter the calorie profile.