Japanese Millet Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for Japanese millet (Echinochloa esculenta) varieties and preparations. Get detailed nutrition facts for this versatile grain including protein, fiber, iron, and essential nutrients.
How Many Calories Are In Japanese Millet?
Japanese millet (Echinochloa esculenta) calories vary based on the type and preparation method.
Research from
PMC
shows that Japanese millet is a nutrient-dense cereal grain with excellent nutritional profiles:
Raw Japanese Millet Grain (per 100g):
• Calories: 342 kcal
• Protein: 6.2g
• Carbohydrates: 65.5g
• Fat: 4.3g
• Fiber: 10.1g
• Iron: 15.0mg
Cooked Japanese Millet (per 100g):
• Calories: 119 kcal
• Protein: 2.2g
• Carbohydrates: 23.4g
• Fat: 1.5g
• Fiber: 3.6g
Calculate your daily calorie needs with our BMR calculator
to see how Japanese millet fits into your nutrition plan.
Japanese Millet Serving Size Guidelines
Standard Serving: One cup of cooked Japanese millet (240g) provides about 286
calories
and serves as an excellent source of dietary fiber and iron.
Common Serving Sizes:
• 1 tablespoon raw (15g): 51 calories
• 1/4 cup raw (60g): 205 calories
• 1/2 cup raw (120g): 410 calories
• 1 cup cooked (240g): 286 calories
• 100g raw: 342 calories
Portion Control: Japanese millet is nutrient-dense and filling due to its high
fiber
content. Plan your daily macros
accordingly to optimize your nutritional intake.
Japanese Millet Nutrition Comparison Chart
| Japanese Millet Type | Calories (100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Iron (mg) | Zinc (mg) |
|---|---|---|---|---|---|---|---|
| Raw Grain | 342 | 6.2 | 65.5 | 10.1 | 4.3 | 15.0 | 0.4 |
| Cooked Grain | 119 | 2.2 | 23.4 | 3.6 | 1.5 | 5.4 | 0.1 |
| Japanese Millet Flour | 338 | 6.0 | 64.8 | 9.8 | 4.1 | 14.5 | 0.4 |
| Hulled Japanese Millet | 345 | 6.4 | 66.2 | 10.5 | 4.5 | 15.8 | 0.5 |
| Japanese Millet Porridge | 95 | 1.8 | 19.2 | 2.8 | 1.2 | 4.2 | 0.1 |
| Japanese Millet Flakes | 340 | 6.1 | 65.0 | 9.9 | 4.2 | 14.8 | 0.4 |
Nutritional Information for Japanese Millet
Japanese millet is recognized as a highly nutritious grain among millets. Studies from
research publications
demonstrate that Japanese millet provides exceptional nutritional value with high iron content
and
essential minerals.
Key Nutrients (per 100g raw Japanese millet):
• High Iron: 15.0mg (83-188% DV – excellent source)
• Quality Protein: 6.2g (contains essential amino acids)
• High Dietary Fiber: 10.1g (supports digestive health)
• Zinc: 0.4mg (supports immune function)
• Phosphorus: 293mg (supports bone health)
• Magnesium: Good source (supports muscle function)
• B Vitamins: Thiamine and niacin (supports energy metabolism)
Gluten-Free Grain: Japanese millet is naturally gluten-free, making it suitable
for
those with celiac disease or gluten sensitivity.
Calculate your daily protein needs
to optimize your Japanese millet consumption.
