Calories in
millet, puffed
354 kcal per 100 g Millet, puffed contains 354 calories per 100 grams, or about 74 calories per cup. Per 100 g it provides 13.0 g protein, 80.0 g carbohydrate and 3.4 g fat.
By calories that splits 79% carbohydrate, 13% protein, 8% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 21.0 g | 74 | 2.7 g | 16.8 g | 0.7 g |
Full nutrition, per 100 g and per cup
| Nutrient | Per 100 g | Per cup |
|---|---|---|
| Energy | 354 kcal | 74 kcal |
| Protein | 13.0 g | 2.7 g |
| Total fat | 3.4 g | 0.7 g |
| Saturated fat | 0.7 g | 0.1 g |
| Carbohydrate | 80.0 g | 16.8 g |
| Fibre | 2.7 g | 0.6 g |
| Sugars | 0.6 g | 0.1 g |
| Sodium | 5.0 mg | 1.1 mg |
| Potassium | 40.0 mg | 8.4 mg |
| Calcium | 8.0 mg | 1.7 mg |
| Iron | 2.8 mg | 0.6 mg |
| Vitamin C | 0.0 mg | 0.0 mg |
| Vitamin A | 0.0 µg | 0.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 2.5 g | 0.5 g |
USDA FoodData Central, SR Legacy (FDC ID 167724). A dash means the nutrient was not measured for this item, which is not the same as zero.
How millet, puffed compares
Among the 48 breakfast cereals items on this site, millet, puffed ranks 41 of 48 by calorie density, against a category average of 376 kcal per 100 g — so it is about 6% less calorie-dense than typical for its group.
It carries 3.7 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup (74 kcal), a 70 kg adult would walk for roughly 15 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in millet, puffed?
Millet, puffed contains 354 calories per 100 g, which works out to about 74 calories per cup. It also provides 13.0 g of protein, 80.0 g of carbohydrate and 3.4 g of fat per 100 g.
What is the macro breakdown of millet, puffed?
By calories, millet, puffed is roughly 79% carbohydrate, 13% protein and 8% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup?
About 15 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the millet, puffed I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within breakfast cereals.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Millet, puffed". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.