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Millet is a group of small-seeded grasses, including pearl, finger, foxtail and kodo millet, that have been staple grains in Africa and Asia for centuries and are naturally gluten-free. A cooked cup of millet has about 207 calories, 6 grams of protein and 2.3 grams of fiber in USDA data, along with useful amounts of copper, manganese, magnesium, phosphorus and B vitamins. Below are the millet nutrition facts, millet flour and puffed millet, what the glycemic research measured, the old question about millet and the thyroid, and who should be careful.
Peptide Labs does not sell millet or millet products. This article is general nutrition information, not medical advice.
Key Takeaways
- A cooked cup of millet has about 207 calories, 6.1 grams of protein and 2.3 grams of fiber in USDA data.
- The same cup covers about 31% of the Daily Value for copper, 21% for manganese and 18% for magnesium.
- Millet is naturally gluten-free, but cross-contact with wheat can happen during processing.
- A large review found millets have a lower average glycemic index than milled rice; its authors work for a group that promotes millets.
- A 2024 systematic review found the evidence linking pearl millet to goiter is not strong.
Millet nutrition per cooked cup
The table uses the USDA FoodData Central SR Legacy entry for cooked millet (FDC 168871), converted to a 1-cup serving of 174 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. USDA does not say which millet species the entry describes.
| Nutrient (cooked millet) | Per 1 cup (174 g) | % Daily Value |
|---|---|---|
| Calories | 207 | Not applicable |
| Protein | 6.1 g | 12% |
| Total fat | 1.7 g | 2% |
| Carbohydrate | 41.2 g | 15% |
| Fiber | 2.3 g | 8% |
| Copper | 0.28 milligrams | 31% |
| Manganese | 0.47 milligrams | 21% |
| Magnesium | 77 milligrams | 18% |
| Thiamin (vitamin B1) | 0.18 milligrams | 15% |
| Phosphorus | 174 milligrams | 14% |
| Niacin | 2.3 milligrams | 14% |
| Zinc | 1.6 milligrams | 14% |
| Vitamin B6 | 0.19 milligrams | 11% |
| Folate | 33 micrograms DFE | 8% |
| Iron | 1.1 milligrams | 6% |
Millet is a moderate source of protein and a good source of several minerals that whole grains are known for. One quirk of the USDA data is worth knowing: raw millet lists 8.5 grams of fiber per 100 grams, but the cooked entry lists only 1.3 grams per 100 grams, less than you might expect from water dilution alone. Different samples and lab methods likely explain part of the gap, so read the cooked fiber number as approximate rather than exact. For more whole-food fiber options, see our fiber intake guide.
Millet vs other grains, millet flour and puffed millet
Here is how cooked millet lines up against other common grains per cooked cup, along with millet flour and puffed millet, in USDA data:
| Food (USDA entry) | Serving | Calories | Protein | Fiber | Magnesium |
|---|---|---|---|---|---|
| Millet, cooked (168871) | 1 cup (174 g) | 207 | 6.1 g | 2.3 g | 77 milligrams |
| Millet flour (172023) | 1 cup (119 g) | 455 | 12.8 g | 4.2 g | 142 milligrams |
| Millet, puffed (167724) | 1 cup (21 g) | 74 | 2.7 g | 0.6 g | 22 milligrams |
| Buckwheat groats, cooked (170686) | 1 cup (168 g) | 155 | 5.7 g | 4.5 g | 86 milligrams |
| Quinoa, cooked (168917) | 1 cup (185 g) | 222 | 8.1 g | 5.2 g | 118 milligrams |
| Brown rice, long-grain, cooked (169704) | 1 cup (202 g) | 248 | 5.5 g | 3.2 g | 79 milligrams |
| White rice, enriched, cooked (168878) | 1 cup (158 g) | 205 | 4.3 g | 0.6 g | 19 milligrams |
Cooked millet has more protein per cup than either rice in the table, fewer calories than brown rice, and magnesium close to brown rice. Millet flour is used in gluten-free baking, often blended with other flours because it has no gluten to hold dough together. Puffed millet is light and airy, so a cup weighs very little. Our guides to quinoa, rice and buckwheat cover the other grains in the table.
Is millet gluten free?
Yes. The Celiac Disease Foundation lists millet among naturally gluten-free grains and starches. The same foundation notes that naturally gluten-free grains can pick up gluten from wheat, barley or rye during harvesting and processing, and suggests choosing products tested to less than 20 parts per million and avoiding bulk bins. Under the FDA rule issued in 2013, a “gluten-free” claim is voluntary, but a food that uses it must meet that federal limit. If you have celiac disease, talk to your clinician or a registered dietitian about how to fit grains into your diet.
Millet benefits: what the research measured
Much of the interest in millet benefits centers on blood sugar. A 2021 systematic review and meta-analysis in Frontiers in Nutrition pooled glycemic index (GI) results from 39 studies. The average GI of millets was about 53, compared with about 72 for milled rice and 74 for refined wheat. Results varied by type: foxtail, barnyard and fonio millet tested lower, while pearl, finger, kodo and little millet were in the intermediate range. Processing mattered too, with minimally processed millet giving lower values than more refined forms. In pooled studies of people with diabetes, eating millet over time was linked with lower fasting and after-meal glucose.
Two caveats. The lead author worked for the Smart Food initiative of ICRISAT, an agricultural research institute that promotes millets, and the included studies differed widely in millet type, cooking method and design. GI also describes a single food eaten alone, not a whole meal. These findings are a reason to see millet as a reasonable whole-grain swap, not a way to manage a medical condition. Our guides to low glycemic foods and refined carbs explain the bigger picture.
Millets are also promoted as climate-resilient crops. The UN General Assembly declared 2023 the International Year of Millets, with the Food and Agriculture Organization (FAO) leading it, citing the crops’ nutrition and their ability to grow in adverse and changing climates.
Pearl millet and the thyroid: what is known
You may read that millet causes goiter, an enlarged thyroid gland. The concern comes mainly from studies in regions where pearl millet is a dominant staple. A 2000 study in the American Journal of Clinical Nutrition examined 984 young children in a part of Sudan and found a goiter rate of 22% despite adequate iodine; the authors named millet intake, vitamin A deficiency and malnutrition as possible factors, without proving a cause.
A 2024 systematic review of nine papers, eight of them on pearl millet, concluded that the evidence is not strong enough to say that pearl millet eaten as part of a balanced diet causes goiter in the general population, and called for more research. If you have a thyroid condition or eat millet as your main staple, ask your clinician whether it matters for you; our guide to iodine explains where that nutrient fits.
Who should be careful with millet
- Celiac disease or gluten sensitivity: choose millet labeled or tested gluten-free because of cross-contact.
- Thyroid conditions: the evidence is weak, but it is reasonable to mention a millet-heavy diet to your clinician.
- Carbohydrate awareness: millet is a starchy grain with about 41 grams of carbohydrate per cooked cup in USDA data, so it counts toward carbohydrate in a meal.
Frequently Asked Questions
What is millet?
Millet is a group of small-seeded cereal grasses, such as pearl, finger, foxtail and kodo millet, grown mainly in Africa and Asia and eaten as a whole grain or flour.
Is millet gluten free?
Yes, millet is naturally gluten-free. Because of possible cross-contact with wheat, people with celiac disease should look for products labeled or tested gluten-free.
How much protein is in a cup of cooked millet?
About 6.1 grams per cooked cup in USDA data, with about 207 calories and 2.3 grams of fiber.
Does millet have a low glycemic index?
A 2021 review found an average glycemic index of about 53 for millets, lower than milled rice, but values varied by type and processing.
Does millet cause goiter?
A 2024 systematic review found the evidence too weak to say pearl millet in a balanced diet causes goiter in the general population. Ask your clinician if you have a thyroid condition.
What is millet flour used for?
Millet flour is used in gluten-free baking, flatbreads and porridges, usually blended with other flours because it has no gluten.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Buckwheat: USDA Nutrition, Gluten Facts, Soba and Allergy, Sorghum: USDA Grain Nutrition, Gluten-Free Status, Flour and Syrup, Teff: USDA Grain Nutrition, Teff Flour and Gluten-Free Facts.