Proso millet calories vary based on the type and preparation method. Research from PMC shows that proso millet is a nutrient-dense ancient grain with excellent nutritional profiles:

Raw Proso Millet Grain (per 100g):
• Calories: 378 kcal
• Protein: 11.0g
• Carbohydrates: 73.0g
• Fat: 4.2g
• Fiber: 8.5g

Cooked Proso Millet (per 100g):
• Calories: 119 kcal
• Protein: 3.5g
• Carbohydrates: 23.7g
• Fat: 1.0g
• Fiber: 1.3g

Calculate your daily calorie needs with our BMR calculator to see how proso millet fits into your nutrition plan.

Proso Millet Serving Size Guidelines

Standard Serving: One cup of cooked proso millet (174g) provides about 207 calories and serves as a good source of plant-based protein and essential minerals.

Common Serving Sizes:
• 1 tablespoon raw (12g): 45 calories
• 1/4 cup raw (48g): 181 calories
• 1/2 cup raw (96g): 363 calories
• 1 cup cooked (174g): 207 calories
• 100g raw: 378 calories

Portion Control: Proso millet is nutrient-dense and filling due to its high protein and complex carbohydrate content. Plan your daily macros accordingly to optimize your nutritional intake.

Proso millet is recognized as a nutritional powerhouse among ancient grains. Studies from ResearchGate demonstrate that proso millet provides exceptional nutritional value with high-quality protein and essential minerals.

Key Nutrients (per 100g raw proso millet):
• High-Quality Protein: 11.0g (contains essential amino acids)
• Complex Carbohydrates: 73.0g (provides sustained energy)
• Dietary Fiber: 8.5g (supports digestive health)
• Iron: 3.0mg (supports healthy blood formation)
• Magnesium: 114mg (supports muscle and nerve function)
• Phosphorus: 285mg (supports bone and teeth health)
• Potassium: 195mg (supports heart health)
• Zinc: 1.68mg (supports immune function)

Gluten-Free Grain Alternative: Proso millet is naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. Calculate your daily protein needs to optimize your proso millet consumption.

Bioactive Compounds and Antioxidants

Phenolic Compounds: Proso millet contains significant amounts of phenolic acids including ferulic acid, p-coumaric acid, and vanillic acid that provide antioxidant protection against cellular damage.

Flavonoids: Rich in flavonoid compounds that offer additional antioxidant benefits and support overall health and wellness.

Resistant Starch: Contains moderate amounts of resistant starch that supports digestive health and helps maintain stable blood sugar levels. Use our glycemic index calculator to understand how proso millet affects blood sugar.

Complete Protein & Muscle Health

High-Quality Protein: Proso millet provides essential amino acids including methionine, phenylalanine, tryptophan, and valine, making it an excellent plant-based protein source for muscle building and repair.

Essential Amino Acids: Contains all essential amino acids in good proportions, supporting protein synthesis and immune function throughout the body.

Athletic Performance: The complete amino acid profile supports muscle recovery and growth, making it ideal for athletes and active individuals. Calculate your exercise calorie burn to determine optimal proso millet portions for your activity level.

Heart Health & Mineral Support

Cardiovascular Benefits: The high magnesium and potassium content supports heart health by helping regulate blood pressure and supporting proper heart rhythm.

Iron for Energy: Good source of iron (3.0mg per 100g), helping support healthy blood formation and energy metabolism as part of a balanced diet.

Bone Health: Rich in phosphorus, magnesium, and other minerals, supporting strong bones and teeth throughout life. Monitor your overall health with our heart rate calculator.

Weight Management & Fitness Goals

Satiety Factor: High protein and complex carbohydrate content in proso millet promotes feelings of fullness, potentially supporting weight management goals when consumed as part of a balanced diet.

Nutrient Density: Provides excellent nutrition per calorie, making it a smart choice for those seeking nutrient-dense foods. Use our BMI calculator to determine your ideal weight range.

Energy for Workouts: Complex carbohydrates provide sustained energy for physical activities without causing rapid blood sugar spikes. Plan your nutrition with our workout planner.

Special Dietary Applications

Gluten-Free Diet: Naturally gluten-free, making it safe for those with celiac disease or gluten sensitivity. Can be used as a wheat flour substitute in many recipes.

Vegetarian & Vegan Nutrition: Excellent plant-based protein source that helps contribute to protein requirements without animal products.

Ancient Grain Benefits: As an ancient grain, proso millet offers nutritional diversity and can help reduce reliance on common allergens. Calculate your ideal weight for personalized nutrition planning.

Cooking Methods and Applications

Basic Cooking: Cook proso millet like rice – 1 cup proso millet to 2 cups water. Simmer for 15-20 minutes until tender and water is absorbed.

Popped Proso Millet: Heat dry proso millet in a hot pan until it pops like tiny popcorn. Use as a crunchy topping for yogurt, salads, or cereals.

Flour Applications: Proso millet flour can replace up to 30% of wheat flour in baking recipes, adding nutrition and a mild, nutty flavor to breads, muffins, and pancakes.

Storage and Selection Tips

Storage: Store proso millet grain in airtight containers in a cool, dry place for up to 6 months. Proso millet flour should be refrigerated and used within 3 months.

Quality Selection: Choose proso millet that is uniform in color and free from debris. Organic varieties may offer additional benefits and fewer pesticide residues.

Versatile Usage: Use proso millet in porridge, salads, soups, or as a rice substitute. Can also be ground into flour for baking applications. Use our macro calculator to balance proso millet with other foods in your meal planning.

Is proso millet good for daily consumption?

Yes, proso millet can be consumed daily as part of a balanced diet. Its high protein content, essential minerals, and gluten-free nature make it an excellent staple food. Start with smaller portions (1/4 to 1/2 cup cooked) and gradually increase as your digestive system adapts to the fiber content.

How does proso millet compare to other millets nutritionally?

Proso millet contains 11.0g protein per 100g raw grain, which is comparable to other millets. It provides good magnesium (114mg) and zinc (1.68mg) content. It has excellent fiber content (8.5g) compared to many other grains, offering good nutritional density and digestive benefits.

Can proso millet help with energy levels?

Yes, proso millet’s complex carbohydrates provide sustained energy release, helping maintain stable blood sugar levels throughout the day. The iron content (3.0mg per 100g) also supports healthy blood formation, which can help combat fatigue when consumed as part of a varied diet.

Is proso millet suitable for athletes and active individuals?

Absolutely! Proso millet provides high-quality protein for muscle recovery, complex carbohydrates for sustained energy, and essential minerals like magnesium and potassium for proper muscle function. Its amino acid profile makes it particularly valuable for athletes following plant-based diets. Use our calorie calculator to determine how proso millet fits into your training nutrition plan.

Important Nutritional Disclaimer

General Information: The nutritional information provided is for educational purposes only and should not replace professional medical advice. Individual nutritional needs vary based on age, gender, activity level, and health conditions.

Dietary Considerations: While proso millet is nutritious, it should be part of a varied, balanced diet. Those with specific health conditions or dietary restrictions should consult healthcare providers before making significant dietary changes.

Data Sources: Nutritional values are based on USDA data and peer-reviewed research. Actual values may vary based on growing conditions, processing methods, and preparation techniques.