How Many Calories Are in 1 Cup of Millet?

December 10, 2025 •

2 min read

According to USDA data, a single cup of cooked millet contains approximately 207 calories, while a cup of raw millet is much higher at 756 calories. This significant difference is due to the water absorption during the cooking process, which increases the volume and changes the density of the grain.

Quick Summary

This resource provides a detailed calorie count for both cooked and raw millet, with an analysis of its full nutritional profile, including protein, fiber, and micronutrients. It also covers the health benefits, explores cooking methods, and compares millet's nutritional value with other popular grains like quinoa and rice.

Key Points

Calorie Count Varies: A 1-cup serving of cooked millet has about 207 calories, while a cup of raw millet contains 756 calories.
Nutrient-Dense: Cooked millet provides 6.1g of protein, 2.3g of fiber, and is a good source of magnesium and phosphorus.
Heart and Blood Sugar Benefits: Its low glycemic index helps control blood sugar, and its fiber and magnesium content support cardiovascular health.
Cooking is Key: Soaking millet overnight before cooking can reduce antinutrients and improve mineral absorption.
Versatile Grain: Millet can be used in a wide range of dishes, from fluffy pilafs and salads to creamy porridges.

Calorie Breakdown: Cooked vs. Raw Millet

Understanding the calorie count in a cup of millet depends entirely on its preparation. Cooked millet, which has absorbed water, is significantly less calorie-dense than the dry, raw grain.

A standard 1-cup (174 gram) serving of cooked millet contains around 207 calories, primarily from carbohydrates, with smaller amounts of protein and fat. In contrast, a 1-cup (200 gram) portion of uncooked millet has a much higher 756 calories. This difference is important for dietary planning.

Nutritional Profile of Cooked Millet

Beyond calories, millet is rich in various nutrients. A cup of cooked millet provides approximately:

Carbohydrates: 41 grams, mainly complex carbohydrates.
Protein: 6.1 grams.
Fat: 1.7 grams, mostly healthy polyunsaturated fats.
Fiber: 2.3 grams, aiding digestion and satiety.
Magnesium: 76.6 mg, supporting nerve function and bone health.
Phosphorus: 174 mg, important for bones and energy production.
Manganese: 0.47 mg, vital for metabolism.
Folate: 33.1 mcg, important for cell growth.

Health Benefits of Millet

Millet offers numerous health benefits:

Gluten-Free: A safe option for those with celiac disease or gluten sensitivity.
Blood Sugar Control: Its low glycemic index helps manage blood sugar levels.
Heart Health: Fiber and magnesium may help regulate blood pressure and cholesterol.
Improved Digestion: Dietary fiber supports regular bowel movements and gut health.
Rich in Antioxidants: Contains compounds that protect against oxidative stress.

Millet vs. Quinoa: A Nutritional Comparison

Comparing cooked millet and quinoa per cup shows key differences:


Nutrient	Cooked Millet (approx.)	Cooked Quinoa (approx.)
Calories	207	222
Protein	6.1 g	8 g
Fiber	2.3 g	5 g
Carbohydrates	41.2 g	39 g
Fat	1.7 g	3.6 g
Glycemic Index	71 (High)	53 (Low)

Quinoa offers more protein and fiber, while millet has fewer calories and less fat.

How to Cook and Incorporate Millet into Your Diet

For a fluffy texture, cook 1 cup of millet with 2 cups of water. Bring to a boil, then simmer for 20-25 minutes. Use more liquid for a creamier texture.

Millet can be used in many dishes:

Side dish: Serve as a pilaf.
Salads: Use chilled millet as a base.
Breakfast: Cook as a porridge.
Baking: Use millet flour in gluten-free recipes.
Snack: Pop dry millet like popcorn.

Potential Downsides and Considerations

Millet contains some antinutrients like goitrogenic polyphenols, tannins, and phytates, which can hinder mineral absorption. Soaking millet overnight before cooking can significantly reduce these levels. Individuals with thyroid conditions should be mindful of intake and preparation methods.

Conclusion

In summary, 1 cup of cooked millet contains approximately 207 calories, while 1 cup of raw millet has 756 calories. Millet is a nutritious, gluten-free grain with protein, fiber, and essential minerals. Its low glycemic index is beneficial for blood sugar control. By understanding its nutritional value and preparation, millet can be a healthy part of your diet.

For more detailed nutritional information and recipe ideas, resources such as Healthline's comprehensive guide on millet are invaluable.

Frequently Asked Questions

A 1-cup serving of cooked millet has approximately 207 calories, while a cup of raw millet has about 756 calories. The large difference is due to water absorption during the cooking process.

Yes, millet is a naturally gluten-free grain, making it a suitable and safe option for those with celiac disease or gluten sensitivity.

Yes, millet can aid in weight management. Its high fiber content helps increase satiety and reduce overall calorie intake by keeping you feeling full for longer.

Millet has a low glycemic index, meaning it causes a slower, more gradual rise in blood sugar levels compared to many other grains. This is beneficial for managing diabetes.

Millet is rich in essential nutrients, including protein, dietary fiber, and important minerals like magnesium, phosphorus, and manganese, as well as B vitamins.

The levels of antinutrients in millet can be reduced by soaking the grains overnight in water before cooking. Rinsing them thoroughly afterward is also recommended.

For a fluffy texture, cook 1 cup of millet with 2 cups of water. Bring to a boil, then simmer for 20-25 minutes until the liquid is absorbed. For a creamier texture, add more liquid.