Which has more carbs, rice or millet? A comprehensive nutritional comparison

November 1, 2025 •

4 min read

Multiple studies show that replacing rice with millet can lower postprandial blood glucose levels in patients with type 2 diabetes. When analyzing which has more carbs, rice or millet, the answer is more nuanced than a simple number, as the grain's processing, variety, and cooking method all play a significant role.

Quick Summary

This article explores the carb content of rice and millet, revealing that while raw millet often has higher total carbs, its superior fiber content results in a lower glycemic impact, making it a favorable alternative for blood sugar management.

Key Points

Millet's Higher Fiber Content: Millets contain significantly more dietary fiber than polished white rice, which promotes better digestive health and prolonged satiety.
Glycemic Index (GI) Advantage: Millets generally have a lower GI than white rice, leading to a slower, more stable release of energy and helping manage blood sugar levels.
Nutrient Density: Millets are often richer in protein, iron, calcium, and other essential minerals compared to white rice.
Total vs. Net Carbs: While some raw comparisons show higher total carbs in millet, its high fiber content means the effective net carb load is often lower than perceived.
Choice Depends on Health Goals: For individuals managing diabetes, weight, or seeking higher nutrient intake, millet is often the more beneficial option due to its superior fiber and GI profile.

The Core Carbohydrate Question: Raw vs. Cooked

At first glance, raw millet appears to have significantly more total carbohydrates than uncooked rice, but this is a misleading comparison. A raw 100g serving of millet contains approximately 73g of carbohydrates, while the same amount of raw rice contains around 78g. However, this raw data doesn't account for the dramatic changes that occur during the cooking process, particularly the absorption of water. It also overlooks the crucial impact of dietary fiber, which millets contain in much greater abundance.

Carbohydrate Breakdown: Rice Varieties

Rice is a staple for a large portion of the world's population, but its nutritional profile varies widely depending on the variety and how it is processed. The refining process used to create white rice removes the nutrient-rich bran and germ, leaving behind mostly starch. This processing reduces fiber and other micronutrients, while the carbohydrates remain high.

White Rice (Cooked): Roughly 28g of carbohydrates per 100g, with a very low fiber content.
Brown Rice (Cooked): Contains fewer carbs per cooked serving, around 23g per 100g, and retains more fiber, approximately 1.8g per 100g.
Wild Rice (Cooked): While technically a grass seed, it's often grouped with rice. It is one of the lowest-carb options, with about 21g of carbs per 100g.

Carbohydrate Breakdown: Millet Varieties

Millets are a diverse group of small-seeded grasses, and their nutritional makeup, including carb content, can differ between varieties. They are generally considered whole grains and are naturally gluten-free.

Pearl Millet (Bajra): Around 60.7g of carbs per 100g (raw), known for being iron-packed.
Finger Millet (Ragi): Approximately 66.8g of carbs per 100g (raw), and famously rich in calcium.
Foxtail Millet (Kangni): Contains about 60.1g of carbs per 100g (raw) and is known for being supportive of blood sugar management.
Kodo Millet (Varagu): Around 66.2g of carbs per 100g (raw), valued for its easy digestibility.

Beyond the Numbers: Fiber, Glycemic Index, and Net Carbs

Simply comparing total carbohydrate counts doesn't paint the whole picture. For those monitoring blood sugar or managing weight, factors like fiber content and glycemic index are more relevant. The higher fiber content in millets means that while the total carbs might be higher in raw grain comparisons, the net carbs (total carbs minus fiber) are often lower, and the digestion is significantly slower.

The Impact of Dietary Fiber

Millet contains a much higher concentration of dietary fiber than processed rice. A 100g serving of raw millet can have 8-12g of fiber, whereas white rice has less than 1g. This increased fiber intake leads to several health benefits:

Increased Satiety: Fiber promotes a feeling of fullness, which can lead to reduced overall calorie intake and better weight management.
Improved Digestion: Fiber aids in promoting a healthy gastrointestinal tract and preventing constipation.
Blood Sugar Regulation: Fiber slows the absorption of carbohydrates, which prevents rapid spikes in blood sugar levels after a meal.

The Importance of Glycemic Index (GI)

The Glycemic Index (GI) measures how a food raises blood sugar levels after consumption. Millets typically have a lower GI than polished white rice. For example, studies have shown that foxtail millet dosa has a lower GI than rice dosa. The lower GI of millets is beneficial for diabetics and anyone aiming for stable energy levels throughout the day.

Rice vs. Millet: A Nutritional Comparison Table


Nutrient (per 100g cooked)	White Rice	Brown Rice	Cooked Millet
Carbohydrates	~28g	~23g	~24g
Dietary Fiber	~0.4g	~1.8g	~1.3g
Protein	~2.4g	~2.6g	~3.5g
Fat	~0.2g	~0.2g	~1.0g
Glycemic Index (GI)	~73 (high)	~50-55 (medium)	Varies, often lower (35-65 range)

Other Key Nutritional Differences

Beyond carbohydrates, millets boast a superior overall nutrient profile when compared to polished white rice. They contain significantly higher levels of vital minerals and vitamins, which are often stripped away during the processing of white rice.

Protein: Many millet varieties offer more protein per serving than rice, which is beneficial for muscle repair and satiety.
Minerals: Millets are mineral bombs, with varieties like finger millet being exceptionally high in calcium. Other millets are rich in iron, magnesium, and phosphorus, providing more than white rice.
Antioxidants: Millets contain phytonutrients and antioxidants with potential anti-carcinogenic properties.
Environmental Impact: Millets are also a more sustainable crop, requiring less water to grow than rice.

So, Which Should You Choose?

For most people concerned with health, weight management, and blood sugar control, millet is a nutritionally superior choice. Its higher fiber and lower glycemic index help you feel fuller for longer and manage blood glucose more effectively. While brown rice is a healthier alternative to white rice, millets still often offer a more nutrient-dense profile. Consider incorporating a mix of millets into your diet for maximum nutritional diversity.

For more detailed research on the effects of millets on blood glucose, you can review published studies like this one on the postprandial glycaemic response of foxtail millet dosa. Ultimately, the best choice depends on your specific dietary needs, but understanding the full nutritional picture, not just the raw carb count, is essential for informed decisions.

Frequently Asked Questions

Yes, millet is generally better for blood sugar control because it has a lower glycemic index and higher fiber content than polished white rice. This combination leads to a slower, more gradual release of glucose into the bloodstream.

Yes, millet can be more beneficial for weight loss than rice. Its high fiber and protein content promote feelings of fullness and satiety, which can help reduce overall calorie consumption.

Yes, all millets are naturally gluten-free, making them safe for individuals with celiac disease or gluten sensitivity. Rice is also naturally gluten-free.

While brown rice is more nutritious than white rice, millets often have a higher fiber content and a lower glycemic index overall. Millets also tend to contain higher levels of certain minerals like calcium and iron.

Millet typically contains more protein per serving than rice. Some varieties of millet can have almost double the protein content of white rice.

You can easily substitute millet for rice in many recipes. Use it as a side dish, in porridges, salads, pilafs, or even as a grain base for stir-fries. Millets can also be ground into flour for use in baked goods.

Yes, cooking significantly affects the density of carbohydrates. When cooked, grains like rice and millet absorb water, which can lower the carbohydrate percentage per 100g compared to their raw form.