Every 100 kcal of millet brings 2.9 g of protein. On that measure it ranks 71st of the 111 grains in this database and 631st of all 796 foods on the site. Measured by weight instead, its 3.51 g per 100 g ranks 93rd in its group.
Around 12% of the calories in millet come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, millet has 3.5 g of protein for each gram of fat (3.51 g against 1 g per 100 g).
Set against kaiser roll, another grain entry in the database, a serving carries about 0.5 g more protein (kaiser roll has 5.6 g per 1 roll).
It is an incomplete protein on its own; pairing it with other plant foods across the day covers the full range of essential amino acids. The serving quoted here is measured by volume at 174 g, and it covers about 12% of the 50 g FDA Daily Value for protein.
Naturally gluten-free; low in lysine like most cereal grains.
Serving sizes
Protein in common portions of millet
Protein and calories in Millet for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
3.51 g
119 kcal
1 cup cooked (serving used here)
174 g
6.1 g
207 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in millet
The nine essential amino acids in Millet, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.446 g
0.78 g
127
lysine
0.067 g
0.12 g
19
valine
0.184 g
0.32 g
52
isoleucine
0.148 g
0.26 g
42
threonine
0.113 g
0.2 g
32
phenylalanine
0.185 g
0.32 g
53
methionine
0.07 g
0.12 g
20
histidine
0.075 g
0.13 g
21
tryptophan
0.038 g
0.07 g
11
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other grains by protein per calorie
Swap for more protein per calorie
Cream of wheat - 3 g per 100 kcal, 4.4 g per 1 cup cooked
3.51 g. The 1 cup cooked serving used on this page weighs 174 g and so carries 6.1 g.
How much protein do you get per 100 calories of millet?
2.9 g. That figure divides its 3.51 g of protein per 100 g by its 119 kcal per 100 g, so it does not depend on serving size.
Is the protein in millet complete?
No. On its own, the protein in millet is short of at least one essential amino acid; other protein sources across the day fill the gap.
What share of the protein Daily Value is one serving of millet?
About 12%. One 1 cup cooked serving has 6.1 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #168871 (Millet, cooked), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.