Millet, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A nutritious ancient grain, cooked to a fluffy texture, offering a mild, slightly nutty flavor, versatile for both savory and sweet dishes.
Per 100g reference serving, Millet, cooked provides 119 kcal of energy, 3.51g protein (12% of calories), 23.7g total carbohydrates (80% of calories, including 1.3g dietary fiber and 0.13g sugars), and 1g total fat (8% of calories).
Vitamins Profile in Millet, cooked (Per 100g)
Track how Millet, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.02 mg | 0.1% DV |
| Vitamin K (Phylloquinone) | 0.3 µg | 0.2% DV |
| Vitamin B1 (Thiamin) | 0.106 mg | 8.8% DV |
| Vitamin B2 (Riboflavin) | 0.082 mg | 6.3% DV |
| Vitamin B3 (Niacin) | 1.33 mg | 8.3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.171 mg | 3.4% DV |
| Vitamin B6 (Pyridoxine) | 0.108 mg | 6.4% DV |
| Total Folate (Vitamin B9) | 19 µg | 4.8% DV |
| Folate (Dietary Folate Equivalents) | 19 µg | 4.8% DV |
| Natural Food Folate | 19 µg | 4.8% DV |
| Choline | 11.2 mg | 2% DV |
| Beta-Carotene | 2 µg | 0.1% DV |
| Lutein + Zeaxanthin | 70 µg | 0.7% DV |
Minerals & Electrolytes in Millet, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.63 mg | 3.5% DV |
| Calcium (Ca) | 3 mg | 0.2% DV |
| Magnesium (Mg) | 44 mg | 10.5% DV |
| Potassium (K) | 62 mg | 1.3% DV |
| Zinc (Zn) | 0.91 mg | 8.3% DV |
| Selenium (Se) | 0.9 µg | 1.6% DV |
| Phosphorus (P) | 100 mg | 8% DV |
| Copper (Cu) | 0.161 mg | 17.9% DV |
| Manganese (Mn) | 0.272 mg | 11.8% DV |
| Sodium (Na) | 2 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.028 g | 1.7% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.48 g | 3.4% DV |
| Monounsaturated Fat (MUFA) | 0.184 g | 0.6% DV |
| Polyunsaturated Fat (PUFA) | 0.508 g | 2.5% DV |
| Saturated Fat (SFA) | 0.172 g | 0.9% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.446 g | 14.9% DV |
| Isoleucine (BCAA) | 0.148 g | 9.9% DV |
| Valine (BCAA) | 0.184 g | 10.2% DV |
| Lysine | 0.067 g | 3.2% DV |
| Methionine | 0.07 g | 7% DV |
| Tryptophan | 0.038 g | 9.5% DV |
| Phenylalanine | 0.185 g | 12.3% DV |
| Threonine | 0.113 g | 10.3% DV |
| Histidine | 0.075 g | 9.4% DV |
| Glycine | 0.092 g | 3.1% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Millet, cooked contains 119 calories (kcal), 3.51g of protein, 23.7g of carbohydrates (1.3g fiber, 0.13g total sugars), and 1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Millet, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 2.93 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Millet, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Millet, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.