QUICK ANSWER
How many calories are in cooked millet?
The selected cooked millet provides 119 kcal per 100 g. Scale from the edible portion and keep other states separate.
119 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Cooked millet nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 119 kcal
- Protein
- 3.51 g
- Carbohydrate
- 23.7 g
- Fat
- 1 g
- Fibre
- 1.3 g
- Magnesium
- 44 mg
- Niacin
- 1.33 mg
- Manganese
- 0.272 mg
Source: USDA FoodData Central SR Legacy record 168871. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
3.51 g per 100 g. From Millet, cooked.
Carbohydrate
23.7 g per 100 g. From Millet, cooked.
Fat
1 g per 100 g. From Millet, cooked.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where cooked millet fits in a varied eating pattern.
Magnesium
44 mg per 100 g in the selected USDA record.
Niacin
1.33 mg per 100 g in the selected USDA record.
Manganese
0.272 mg per 100 g in the selected USDA record.
Iron
0.63 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Cooked
Selected reference.
Dry
Use dry weight with a dry record.
Porridge
Log milk, sweetener and toppings as a recipe.
Pilaf
Add broth, oil and mix-ins separately.
PRACTICAL CONTEXT
How cooked millet can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 119 kcal per 100 g, the 50 g example is 59.5 kcal.
Fibre check
The selected record lists 1.3 g fibre per 100 g.
Protein check
The selected record lists 3.51 g protein per 100 g.
Best logging move
Use cooked weight and count every calorie-containing cooking liquid, fat and topping.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep dry millet sealed in a cool, dry place.
After opening or cooking
Keep cooked millet covered and chilled when not being served.
Prepare
Use clean utensils for a prepared batch.
Safety boundary
The nutrient record does not establish storage duration; follow current local guidance for cooked grains.
PHOTO LOGGING
How to log cooked millet more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Millet, cooked.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Cooked millet calorie and nutrition questions
How many calories are in 100 g of millet?
119 kcal in the selected Millet, cooked record.
How much fibre is in millet?
1.3 g per 100 g in the selected record.
Which millet state does this page use?
Millet, cooked. Preparation and edible state are part of the answer.
Can dry millet use these cooked values?
No. Added water changes cooked weight, so dry millet needs a dry record.
How are the portion calories calculated?
Each portion is scaled from 119 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Millet, cooked, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 168871 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.