Millet calories vary significantly based on the variety and preparation method. Here are the calorie contents for different millet types per 100g:

Raw Millet Grains (per 100g):
• Pearl Millet (Bajra): 378 calories
• Finger Millet (Ragi): 336 calories
• Foxtail Millet: 351 calories
• Sorghum (Jowar): 329 calories
• Barnyard Millet: 300 calories

Cooked Millets (per 100g):
• Cooked Pearl Millet: 117 calories
• Cooked Finger Millet: 111 calories
• Cooked Foxtail Millet: 108 calories
• Millet Porridge: 65 calories
• Millet Upma: 105 calories

Millet Flours (per 100g):
• Finger Millet Flour: 328 calories
• Pearl Millet Flour: 361 calories
• Mixed Millet Flour: 342 calories

Calculate your daily calorie needs with our BMR calculator to see how millets fit into your nutrition plan.

Serving Size Guidelines for Millets

Standard Serving: 1/2 cup (85g) of cooked millet provides about 108 calories and serves as one grain serving.

Weight Conversions:
• 1 tablespoon dry millet = ~12g
• 1/4 cup dry millet = ~42g
• 1/2 cup dry millet = ~85g
• 1 cup dry millet = ~170g
• 1 cup cooked millet = ~260g

Portion Control: Millets expand 3-4 times when cooked. Plan your daily macros accordingly for balanced nutrition.

Ancient Supergrains Nutritional Profile

Millets are nutrient-dense ancient grains that provide exceptional nutritional benefits. Research from Indian Institute of Millets Research shows that millets contain superior mineral content compared to other grains.

Key Nutrients (per 100g serving):
• Protein: 6.2-12.3g (high biological value)
• Fiber: 3.6-12.5g (excellent for digestion)
• Calcium: 8-344mg (finger millet richest)
• Iron: 0.5-9.3mg (superior to wheat and rice)
• Magnesium: 81-171mg (supports heart health)
• Phosphorus: 188-296mg (bone health)

Unique Properties: Millets are naturally gluten-free and have a low glycemic index (49-71), making them suitable for diabetics. Calculate your daily protein needs to optimize your millet consumption.

Keto & Low-Carb Diets

Moderate Carb Content: Millets contain 58-72g carbs per 100g raw, making them unsuitable for strict ketogenic diets. However, small portions of cooked millets (18-22g carbs per 100g) may fit into liberal low-carb approaches.

Fiber Consideration: High fiber content (3.6-12.5g) reduces net carbs significantly. Calculate your keto macros to determine if small amounts fit your carb limits.

Alternative Options: For strict keto, consider millet-derived products or use as occasional carb cycling options.