Millet has a high glycemic index of 71 (typical range 66 to 76). A serving of 1 cup (174 g) has a glycemic load of 28, which is high. Per 100 g it provides 119 calories, 3.5 g protein, 23.7 g carbohydrate (1.3 g fiber, 0.1 g sugars) and 1 g fat.
Serving used for glycemic load: 1 cup (174 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 119 kcal | 207 kcal |
| Protein | 3.5 g | 6.1 g |
| Carbohydrate | 23.7 g | 41.2 g |
| Fiber | 1.3 g | 2.3 g |
| Sugars | 0.1 g | 0.2 g |
| Fat | 1 g | 1.7 g |
| Saturated fat | 0.2 g | 0.3 g |
| Sodium | 2 mg | 3 mg |
| Potassium | 62 mg | 108 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Spelt | 55 | 24 |
| Amaranth | 55 | 22 |
| Corn Flour | 70 | 20 |
| Parboiled Rice | 48 | 19 |
| Cornmeal | 68 | 19 |
Millet has a glycemic index of 71, which is high (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (174 g) serving is 28, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of millet has a glycemic load of 28 (high). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Millet has 119 calories per 100 g, and about 207 calories in a 1 cup (174 g) serving.
Millet is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Millet, cooked” (FDC 168871). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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