Whole grain Millet Calories and Nutrition Facts
Whole grain Millet has 376 calories per 100 g, with 10 g protein, 74.4 g carbs and 4.2 g fat. Official USDA analytical record: Millet, whole grain (FDC ID: 2512379).
A 100g serving of whole grain millet contains 376 calories, 10g protein, 74.4g total carbs (71.8g net carbs), and 4.2g fat.
Energy density
3.76 kcal/g
medium
Protein / 100 kcal
2.7 g
satiety per calorie
Net carbs / 100 g
71.8 g
carbs minus fibre
100 kcal portion
27 g
≈ 1 oz
- Sugars
- 0g
- Fibre
- 2.6g
- Saturated fat
- 0g
- Sodium
- 0mg
Millet, whole grain nutrition facts
The table below shows the complete nutritional profile for millet, whole grain per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is high in protein (10 g per 100 g).
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 376 kcal | — |
| Protein | 10 g | 20% |
| Carbohydrate | 74.4 g | 27% |
| Fat | 4.2 g | 5% |
| Sugars | 0 g | — |
| Fibre | 2.6 g | 9% |
| Saturated fat | 0 g | 0% |
| Sodium | 0 mg | 0% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Whole grain Millet calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 3.76 kcal per gram (medium energy density), medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 107 kcal | 2.8 g | 21.1 g | 1.2 g |
| 100 g (3.5 oz) | 376 kcal | 10 g | 74.4 g | 4.2 g |
| 4 oz (113 g) | 426 kcal | 11.3 g | 84.4 g | 4.8 g |
| 8 oz / ½ lb (227 g) | 853 kcal | 22.7 g | 168.7 g | 9.5 g |
| 1 lb (454 g) | 1706 kcal | 45.4 g | 337.5 g | 19.1 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2512379.
View raw USDA laboratory entry →How whole grain millet compares to other grains & pasta
Against the 41 grains & pasta in this database, whole grain millet ranks 34th lowest in calories and 26th highest in protein. The category averages 372 kcal per 100 g, so this one is 1% above it. The lightest option in the category is buckwheat, whole grain at 356 kcal per 100 g, and the protein leader is chia seeds, dry, raw at 17 g per 100 g.
| Grains & Pasta (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🍽️ Flour, sorghum | 375 kcal | 8.3 g | 3.75 |
| 🌽 Corn flour, masa harina, white or yellow, dry, raw | 376 kcal | 7.6 g | 3.76 |
| 🍽️ Millet, whole grain (this page) | 376 kcal | 10 g | 3.76 |
| 🥣 Oats, whole grain, steel cut | 381 kcal | 12.5 g | 3.81 |
| 🥣 Oats, whole grain, rolled, old fashioned | 382 kcal | 13.5 g | 3.82 |
Portion planning with whole grain millet
- 100 calories comes to about 27 g (1 oz).
- 20 g of protein takes about 200 g, bringing 752 kcal with it — that is 2.7 g of protein per 100 calories.
- Fibre density is 0.7 g per 100 calories, covering 9% of the daily fibre target per 100 g.
- Macro split by calories: 79% carbs, 11% protein, 10% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 10 g per 100 g (≥ 20% DV)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Sodium free — 0 mg per 100 g (< 5 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track whole grain millet for free
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Whole grain Millet FAQ & Nutrition Questions
How many calories and carbs are in 100 g of whole grain millet?
One serving of 100 g provides 376 calories, 74.4 g total carbs (71.8 g net carbs), 10 g protein, and 4.2 g fat.
How many calories are in 100 g of whole grain millet?
Whole grain Millet contains 376 calories per 100 g, with 10 g protein, 74.4 g carbohydrate, and 4.2 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for whole grain millet?
The official USDA FoodData Central ID for "Millet, whole grain" is FDC ID: 2512379. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of whole grain millet?
By calories, whole grain millet is approximately 79% carbohydrates, 11% protein, and 10% fat.
How many calories are in an ounce of whole grain millet?
One ounce (28 g) of whole grain millet has 107 calories, with 2.8 g protein, 21.1 g carbs and 1.2 g fat. Four ounces (113 g) comes to 426 calories, and a full pound (454 g) to 1706 calories.
How much whole grain millet is 100 calories?
About 27 g of whole grain millet supplies 100 calories, because it carries 3.76 kcal per gram (medium energy density). Medium energy density — portion size starts to matter, so weigh it if you are tracking closely.
How much whole grain millet do I need for 20 g of protein?
Roughly 200 g of whole grain millet, which also brings 752 calories with it. That works out to 2.7 g of protein per 100 calories.
How many net carbs are in whole grain millet?
Per 100 g, whole grain millet has 71.8 g net carbs — 74.4 g total carbohydrate minus 2.6 g fibre.
Is whole grain millet high or low in calories for a grains & pasta?
Whole grain Millet sits 1% above the grains & pasta average of 372 kcal per 100 g, ranking 34th lowest of 41 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.