Millets and Grains Calories: 21 Compared

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Lowest-calorie millet and grain foods: Ragi Vada, 85 calories (1 piece, 50 g). Most protein: Quinoa, 8.1 g (1 cup cooked, 185 g).

We have nutrition pages for 21 millets, grains and grain-based foods. Per serving they run from 85 calories for Ragi Vada (1 piece, 50 g) to 295 calories for Ragi Ball (1 medium ball, 265 g cooked). Each row links to the full page for that item.

Lowest calories85calRagi VadaHighest calories295calRagi BallMost protein8.1gQuinoa

Oatmeal100 g cooked, plain71calProtein 2.5 g · Carbs 12 g · Fat 1.5 gRagi Vada1 piece (50 g)85calProtein 3.2 g · Carbs 13 g · Fat 2.5 gMakki Di Roti1 roti (40 g)90calProtein 1.7 g · Carbs 13.82 g · Fat 3.38 gTeff1/2 cup cooked (126 g)101calProtein 3.9 g · Carbs 20 g · Fat 0.6 gMillets100 g cooked119calProtein 3.5 g · Carbs 23.7 g · Fat 1 gBarley100 g cooked pearl barley123calProtein 2.3 g · Carbs 28.2 g · Fat 0.4 gBajra Roti1 medium roti (50 g)150calProtein 4.2 g · Carbs 28 g · Fat 1.5 gSpiced Savory Oats1 cup cooked (234 g)159calProtein 6 g · Carbs 27 g · Fat 3.2 gMoroccan Couscous1 cup cooked (157 g)180calProtein 6 g · Carbs 37 g · Fat 0.3 gJeera Millets1 cup cooked (185 g)207calProtein 6 g · Carbs 41 g · Fat 1.7 gQuinoa1 cup cooked (185 g)222calProtein 8.1 g · Carbs 39.4 g · Fat 3.6 gRagi Ball1 medium ball (265 g cooked, 90 g raw)295calProtein 6.6 g · Carbs 65 g · Fat 1.4 gRagi Roti100 g (about 2 rotis)330calProtein 7.3 g · Carbs 72 g · Fat 1.5 gRagi100 g336calProtein 7.3 g · Carbs 72 g · Fat 1.3 gWheat100 g whole grains340calProtein 13.2 g · Carbs 71.2 g · Fat 2.5 gFonio Grain100 g dry350calProtein 8 g · Carbs 75 g · Fat 1 gTeff Grain100 g dry367calProtein 13 g · Carbs 73 g · Fat 2 gAmaranth Grain100 g dry371calProtein 14 g · Carbs 65 g · Fat 7 gBikaji Jowar Mix100 g380calProtein 14 g · Carbs 58 g · Fat 12 gSattu100 g powder380calProtein 20 g · Carbs 65 g · Fat 5 gOats100 g dry389calProtein 16.9 g · Carbs 66.3 g · Fat 6.9 g

Millets and grains calories per serving

These 9 rows are per serving, piece or cup. The serving is in the second column, so compare two rows only when the weights match.

Item	Serving	Calories	Protein	Carbs	Fat
Ragi Vada	1 piece (50 g)	85	3.2 g	13 g	2.5 g
Makki Di Roti	1 roti (40 g)	90	1.7 g	13.82 g	3.38 g
Teff	1/2 cup cooked (126 g)	101	3.9 g	20 g	0.6 g
Bajra Roti	1 medium roti (50 g)	150	4.2 g	28 g	1.5 g
Spiced Savory Oats	1 cup cooked (234 g)	159	6 g	27 g	3.2 g
Moroccan Couscous	1 cup cooked (157 g)	180	6 g	37 g	0.3 g
Jeera Millets	1 cup cooked (185 g)	207	6 g	41 g	1.7 g
Quinoa	1 cup cooked (185 g)	222	8.1 g	39.4 g	3.6 g
Ragi Ball	1 medium ball (265 g cooked, 90 g raw)	295	6.6 g	65 g	1.4 g

Millets and grains calories per 100 g

These 12 rows are per 100 g. Cooked, dry and powder rows are labelled, so compare cooked with cooked and dry with dry.

Item	Serving	Calories	Protein	Carbs	Fat
Oatmeal	100 g cooked, plain	71	2.5 g	12 g	1.5 g
Millets	100 g cooked	119	3.5 g	23.7 g	1 g
Barley	100 g cooked pearl barley	123	2.3 g	28.2 g	0.4 g
Ragi Roti	100 g (about 2 rotis)	330	7.3 g	72 g	1.5 g
Ragi	100 g	336	7.3 g	72 g	1.3 g
Wheat	100 g whole grains	340	13.2 g	71.2 g	2.5 g
Fonio Grain	100 g dry	350	8 g	75 g	1 g
Teff Grain	100 g dry	367	13 g	73 g	2 g
Amaranth Grain	100 g dry	371	14 g	65 g	7 g
Sattu	100 g powder	380	20 g	65 g	5 g
Bikaji Jowar Mix	100 g	380	14 g	58 g	12 g
Oats	100 g dry	389	16.9 g	66.3 g	6.9 g

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Lowest calorie millet and grain foods per serving

1. Ragi Vada: 85 calories, 3.2 g protein, per 1 piece (50 g)
2. Makki Di Roti: 90 calories, 1.7 g protein, per 1 roti (40 g)
3. Teff: 101 calories, 3.9 g protein, per 1/2 cup cooked (126 g)
4. Bajra Roti: 150 calories, 4.2 g protein, per 1 medium roti (50 g)
5. Spiced Savory Oats: 159 calories, 6 g protein, per 1 cup cooked (234 g)

Highest protein millet and grain foods per serving

1. Quinoa: 8.1 g protein, 222 calories, per 1 cup cooked (185 g)
2. Ragi Ball: 6.6 g protein, 295 calories, per 1 medium ball (265 g cooked, 90 g raw)
3. Spiced Savory Oats: 6 g protein, 159 calories, per 1 cup cooked (234 g)
4. Moroccan Couscous: 6 g protein, 180 calories, per 1 cup cooked (157 g)
5. Jeera Millets: 6 g protein, 207 calories, per 1 cup cooked (185 g)

Highest protein millets and grains per 100 g

1. Sattu: 20 g protein, 380 calories, per 100 g powder
2. Oats: 16.9 g protein, 389 calories, per 100 g dry
3. Amaranth Grain: 14 g protein, 371 calories, per 100 g dry
4. Bikaji Jowar Mix: 14 g protein, 380 calories, per 100 g
5. Wheat: 13.2 g protein, 340 calories, per 100 g whole grains

Frequently Asked Questions

How many calories are in ragi?

100 g of ragi (finger millet) has 336 calories, with 7.3 g of protein, 72 g of carbs and 1.3 g of fat.

How many calories are in cooked millet?

100 g of cooked millets has 119 calories, with 3.5 g of protein, 23.7 g of carbs and 1 g of fat.

How many calories are in a cup of cooked quinoa?

A serving of quinoa (1 cup cooked, 185 g) has 222 calories, with 8.1 g of protein, 39.4 g of carbs and 3.6 g of fat.

How many calories are in a bajra roti?

A bajra roti (1 medium roti, 50 g) has 150 calories, with 4.2 g of protein, 28 g of carbs and 1.5 g of fat.

Which of these millets and grains is lowest in calories?

Counting the 9 rows listed per serving, the lowest are Ragi Vada at 85 calories (1 piece, 50 g), Makki Di Roti at 90 calories (1 roti, 40 g) and Teff at 101 calories (1/2 cup cooked, 126 g).

Which of these millets and grains has the most protein?

Per 100 g, Sattu has the most protein in this chart at 20 g (380 calories), followed by Oats at 16.9 g (389 calories, dry). Per serving, Quinoa leads with 8.1 g (222 calories, 1 cup cooked, 185 g).

More calorie charts

Compare other groups the same way: rice dishes, roti and paratha, dal and lentils, pasta and noodles, bread, beans and chickpeas, potato dishes. For a single food, search the full calories and nutrition index, or work out your daily target with the calorie calculator.