Millet, raw has 378 kcal and 11 g protein per 100 g dry. With 8.5 g fiber, fiber provides a caloric discount: roughly 2 kcal/g instead of 4. Cooking roughly triples the weight for most whole grains. Higher whole grain intake is linked to reduced all-cause mortality (Reynolds et al., Lancet 2019). Weigh cooked portions for accuracy.
How should I track Millet, raw?
Millet, raw is high in fiber. The key to tracking Millet, raw is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.