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Roasted millet Calories
Protein and fiber source, gluten-free, roasted snack
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Roasted millet (30 g) has 116 calories. That works out to 385 calories per 100 g. It contains 21.6 g of carbs, 3.3 g of protein, 1.3 g of fat and 2.6 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Roasted millet Nutrition Facts
Selected: 1 serving (medium) · 30 g
116
KCAL / 30G
Carbs
21.6g
· 8% DV
Protein
3.3g
· 7% DV
Fat
1.3g
· 2% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Roasted millet nutrition facts table · 1 serving (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 21.6 g | 8% |
| Fiber | 2.6 g | 9% |
| Protein | 3.3 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Roasted millet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 30 g | 116 kcal |
| 1 tablespoon (medium) | 8 g | 31 kcal |
| 1 piece (small) | 10 g | 39 kcal |
| 1 piece (large) | 20 g | 77 kcal |
| 1 cup (small) | 40 g | 154 kcal |
| 1 pack (medium) | 50 g | 193 kcal |
| 1 cup (large) | 60 g | 231 kcal |
| 100 g | 100 g | 385 kcal |
| 1 pack (large) | 100 g | 385 kcal |
Calculated from 385 calories per 100 g.
Frequently Asked Questions About Roasted millet
How do you eat roasted millet?
Roasted millet can be eaten as a crunchy snack or sprinkled over yogurt, salads, and soups. Add it just before serving if you want it to stay crisp; mixing it into a moist dish softens the grains.
Does roasted millet need to be cooked?
No, roasted millet sold ready to eat can be eaten without further cooking. If the grains are too firm for your preference, simmer them in a dish until tender, and follow the package directions if the product is intended to be prepared.
Can roasted millet replace rice?
Yes, roasted millet can stand in for rice as a side dish, though it has a nuttier, toastier flavor and a different texture. Simmer it in water or stock until tender, then serve it with vegetables, beans, or a main dish.
How do you roast millet at home?
To roast millet at home, stir the dry grains in a skillet over low to medium heat until they smell toasty. Keep them moving so they brown evenly rather than burn, then let them cool before storing or using.
Is roasted millet the same as puffed millet?
No, roasted millet is toasted in heat, while puffed millet is expanded using a puffing process. Roasted grains are typically denser and crunchier; puffed millet is lighter and airy, so the two behave differently in snacks and recipes.
Can roasted millet be used to make porridge?
Yes, roasted millet can be simmered into porridge. The grains soften as they cook, and roasting gives the porridge a toasted flavor. Stir occasionally and add more liquid if needed to reach the texture you prefer.
Can you pop roasted millet like popcorn?
No, roasted millet does not reliably puff up like popcorn. Some millet grains may crack or swell slightly when heated, but they do not produce the large, fluffy pieces that popped corn does.
How should you store roasted millet?
Store roasted millet in an airtight container in a cool, dry place, away from sunlight and steam. Moisture can take away its crunch, while exposure to air can make its toasted flavor go stale.
Is roasted millet good for blood sugar?
Roasted millet still contains carbohydrates, so it can raise blood sugar even though it also provides fiber. Pairing it with protein-rich foods and vegetables may make a meal more balanced; if you manage diabetes, follow your clinician’s individual guidance.
Can you grind roasted millet into flour?
Yes, you can grind roasted millet into a coarse or fine meal using a clean grinder. It adds a toasted flavor to batters and doughs, but it does not behave exactly like wheat flour, so it may work best blended into a recipe.
Roasted millet Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.41mg · 9% DV
B2
0.09mg · 7% DV
B6
0.11mg · 6% DV
Minerals
Copper
0.22mg · 24% DV
Manganese
0.48mg · 21% DV
Phosphorus
86mg · 12% DV
Magnesium
34mg · 8% DV
Potassium ⭐
59mg · 2% DV
Sodium
1.5mg · 0% DV
Roasted millet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Roasted millet
To burn the 116 calories in 1 serving (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Roasted millet?
Roasted millet is millet grain toasted with dry heat, giving it a lightly nutty aroma and a firmer, sometimes crisp texture. It can be eaten as a simple snack or used as an ingredient; the grain itself has a mild flavour that works well with both savoury and sweet additions.
Enjoy roasted millet by the handful, scatter it over yoghurt or salads, or add it to grain bowls and soups. It fits easily into gluten-free eating and provides plant protein and fibre, with 8.5 g of fibre per 100 g. For a lighter snack, choose an unsalted version and pair a modest portion with fruit or yoghurt.
How Nutritious Is Roasted millet?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Roasted millet Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Roasted millet Contain Allergens?
No known major allergens
Which Diets Is Roasted millet Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Roasted millet Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 60:1
Above the ideal 4:1 (60:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.