Millet
An ancient heritage grain that is naturally gluten-free, rich in magnesium and good for bone health, but its glycemic index is relatively high (71), which calls for awareness of portion size and what you eat it with.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
A good choice for people who avoid gluten (for example with coeliac disease); always eat it with plenty of leafy vegetables and protein to slow its absorption.
Best preparation methods
Cook it as an alternative to rice or make a warm porridge with olive oil, and soak it in water for two hours before cooking to make it easier to digest.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 119 kcal | 178.5 kcal |
| Protein | 3.5 g | 5.2 g |
| Carbohydrate | 23.7 g | 35.5 g |
| Available carbohydrate | 22.4 g | 33.6 g |
| Fat | 1 g | 1.5 g |
| Dietary fibre | 1.3 g | 2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (20), it ranks 20 (lowest first).
Lower-GI alternatives:
Frequently asked questions
Is Millet good for weight loss?
It can fit a balanced plan with portion control: a 150 g portion gives 178 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Millet affect blood sugar?
Its glycemic index is 71 (High), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 23.9 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Millet?
A typical 150 g portion of Millet provides about 178 kcal, 5.2 g protein, 35.5 g carbohydrate, 1.5 g fat and 2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.