Millets Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different millet varieties and preparations. Get detailed nutrition facts for these ancient supergrains including protein, fiber, minerals, and essential nutrients.
How Many Calories Are In Millets?
Millet Calories by Type and Preparation
Millet calories vary significantly based on the variety and preparation method. According to research published in
PMC journals,
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.
Millet Nutrition Comparison Chart
| Millet Type | Calories (per 100g) | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Calcium (mg) | Iron (mg) |
|---|---|---|---|---|---|---|---|
| Pearl Millet | 378 | 11.6 | 67.5 | 8.5 | 5.0 | 38 | 8.0 |
| Finger Millet | 336 | 7.3 | 72.0 | 3.6 | 1.3 | 344 | 3.9 |
| Foxtail Millet | 351 | 12.3 | 60.9 | 6.7 | 4.3 | 31 | 2.8 |
| Sorghum | 329 | 10.4 | 70.7 | 6.7 | 1.9 | 25 | 3.9 |
| Barnyard Millet | 300 | 6.2 | 65.5 | 10.1 | 2.2 | 20 | 5.0 |
| Kodo Millet | 353 | 8.3 | 65.9 | 9.0 | 3.6 | 27 | 0.5 |
| Little Millet | 341 | 7.7 | 67.0 | 7.6 | 4.7 | 17 | 9.3 |
Nutritional Information for Millets
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.
Glycemic Index and Blood Sugar Impact
Low to Moderate GI: Most millets have a glycemic index between 49-71, making them excellent
for blood sugar management. Research published in
ResearchGate
confirms their diabetes-friendly properties.
Blood Sugar Benefits:
• Finger Millet: GI 49 (low)
• Foxtail Millet: GI 50 (low)
• Pearl Millet: GI 55 (moderate)
• Sorghum: GI 62 (moderate)
Diabetic Management: The high fiber content slows glucose absorption, providing steady energy.
Use our glycemic index calculator
to plan balanced meals with millets.
Health Benefits of Millets
Diabetes Management & Blood Sugar Control
Low Glycemic Response: Studies published in
ScienceDirect
show that millets produce lower postprandial glucose responses compared to rice and wheat.
Fiber Benefits: The high fiber content (3.6-12.5g per 100g) slows carbohydrate absorption,
preventing blood sugar spikes. This makes millets ideal for type 2 diabetes management.
Insulin Sensitivity: Regular millet consumption may improve insulin sensitivity and glucose tolerance.
Monitor your progress with our calorie tracking tools
for comprehensive health management.
Heart Health & Cardiovascular Benefits
Cholesterol Management: The soluble fiber in millets helps reduce LDL cholesterol levels,
supporting cardiovascular health. Beta-glucan and other fibers bind cholesterol in the digestive tract.
Magnesium Content: Rich in magnesium (81-171mg per 100g), millets support healthy blood pressure
and reduce risk of heart disease. Magnesium acts as a natural calcium channel blocker.
Antioxidant Properties: Millets contain phenolic compounds that protect against oxidative stress
and inflammation. Use our heart rate calculator
to optimize your cardiovascular fitness routine.
Dietary Considerations
Weight Loss & Fitness Goals
Satiety & Appetite Control: High fiber content promotes fullness and reduces overall calorie intake.
Protein content (6.2-12.3g per 100g) supports muscle maintenance during weight loss.
Metabolic Benefits: The complex carbohydrates provide sustained energy for workouts without
causing energy crashes. Plan your nutrition with our BMI calculator
to determine optimal calorie intake.
Portion Control: Millets’ low calorie density when cooked (65-117 calories per 100g) allows
for satisfying meals without excessive calories. Track your progress with our
ideal weight calculator.
Special Dietary Needs
Gluten-Free: All millets are naturally gluten-free, making them safe for celiac disease
and gluten sensitivity. They provide excellent alternatives to wheat-based products.
Vegan & Vegetarian: Millets offer complete protein profiles and are rich in B-vitamins,
iron, and zinc – nutrients often lacking in plant-based diets.
Pregnancy & Lactation: High calcium content (especially finger millet with 344mg per 100g)
and folate support maternal and fetal health. Calculate your nutritional needs
during pregnancy.
Cooking Methods & Preparation
Traditional Cooking Methods
Basic Cooking: Rinse millets thoroughly and cook with 2-3 parts water to 1 part millet.
Simmer for 15-20 minutes until tender. This method retains maximum nutrients.
Roasting Before Cooking: Dry roast millets for 2-3 minutes to enhance flavor and improve
digestibility. This traditional method also reduces cooking time.
Fermentation: Fermented millet preparations like dosa and idli improve protein quality
and B-vitamin content while enhancing digestibility.
Modern Recipe Applications
Flour Substitution: Replace up to 30% of wheat flour with millet flour in bread,
muffins, and pancakes for added nutrition without compromising texture.
Breakfast Options: Use millet flakes for porridge, add cooked millets to smoothie bowls,
or make millet-based breakfast bars.
Meal Prep: Cooked millets store well for 3-4 days refrigerated. Batch cook for easy
meal additions throughout the week. Use our workout planner
to coordinate nutrition with your fitness routine.
Frequently Asked Questions
Are millets better than rice and wheat?
Yes, millets generally offer superior nutritional benefits compared to rice and wheat. They contain higher protein, fiber, calcium, iron, and magnesium. The lower glycemic index makes them better for blood sugar control. Additionally, millets are naturally gluten-free and more sustainable to grow, requiring less water and being more drought-resistant than conventional grains.
How much millet should I eat daily?
A healthy adult can consume 1-2 servings (85-170g cooked) of millets daily as part of a balanced diet. This provides 108-216 calories and significant amounts of protein, fiber, and minerals. Start with smaller portions and gradually increase to allow your digestive system to adapt to the higher fiber content. Use our macro calculator to determine optimal portions for your goals.
Can diabetics eat millets regularly?
Yes, millets are excellent for diabetics due to their low to moderate glycemic index (49-71) and high fiber content. They help maintain stable blood sugar levels and improve insulin sensitivity. However, portion control is important. Always monitor blood glucose responses and consult your healthcare provider when making significant dietary changes. Our glycemic calculator can help plan balanced meals.
Do millets help with weight loss?
Yes, millets can support weight loss when part of a calorie-controlled diet. Their high fiber content promotes satiety, reducing overall calorie intake. The protein helps maintain muscle mass during weight loss. Cooked millets are relatively low in calories (65-117 per 100g) while being filling. The complex carbohydrates provide steady energy for exercise, supporting an active lifestyle essential for weight management.
Millets in Different Diets
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.
Mediterranean & Plant-Based Diets
Perfect Fit: Millets align perfectly with Mediterranean and plant-based eating patterns.
They provide plant protein, complex carbohydrates, and essential minerals while being naturally whole grain.
Sustainable Choice: Environmentally friendly crops that require minimal water and resources,
supporting sustainable eating principles. They can replace rice and wheat in traditional recipes.
Nutrient Density: Provide B-vitamins, iron, and zinc often needed in plant-based diets.
Combine with legumes for complete protein profiles essential for vegetarian nutrition.
Related Posts
- Popcorn Calories & Nutritional Facts Calculator
- Bread Calories & Nutritional Facts Calculator
- Eggs Calories & Nutritional Facts Calculator
- Idli Calories & Nutritional Facts Calculator
- Cheese Calories & Nutritional Facts Calculator
- Yogurt Calories & Nutritional Facts Calculator
- Jaggery Calories and Nutrition Facts Calculator
- Sandwich Calories & Nutritional Facts Calculator
- Milk Calories & Nutritional Facts Calculator
- Dal Calories & Nutrition Facts Calculator
- Poha Calories & Nutritional Value Calculator
- Dosa Calories & Nutritional Value Calculator
References
- Jacob, J., Krishnan, V., Antony, C., Bhavyasri, M., Aruna, C., Mishra, K., Nepolean, T., Satyavathi, C. T., & S Visarada, B. R. (2024). The nutrition and therapeutic potential of millets: An updated narrative review. Frontiers in Nutrition, 11, 1346869.
- Saleem, S., Mushtaq, N. U., Shah, W. H., Rasool, A., Hakeem, K. R., Seth, C. S., Tahir, I., & Rehman, R. U. (2023). Millets as smart future food with essential phytonutrients for promoting health. Journal of Food Composition and Analysis, 124, 105669.
- Maurya, Rahul1; Boini, Thirupataiah1; Misro, Lakshminarayana1; Radhakrishnan, Thulasi1; Sreedharan, Aswani Pulikunnel2; Gaidhani, Dhanashree3. Comprehensive review on millets: Nutritional values, effect of food processing and dietary aspects. Journal of Drug Research in Ayurvedic Sciences 8(Suppl 1):p S82-S98, November 2023. | DOI: 10.4103/jdras.jdras_123_23
- Mishra, Abhisek & Pattnaik, Bramhadatta & Dutta, Tanmay & Baitharu, Iswar. (2022). Nutritional Values and Potential Health Benefits of Millets- A Review. Journal of Nutrients. 8. 9-26. 10.18488/87.v8i1.3176.
