Millet glycemic index
Millet has a glycemic index of 78, which is high. A 150 g serving (about 1 cup cooked) has a glycemic load of 26 (high).
Also known as: proso millet, millet grain
- Serving150 g
- Available carbs34 g
- Fiber2 g
- Sugars0.2 g
- Protein5.3 g
- Calories179 kcal
Serving: about 1 cup cooked.
What to know
Boiled millet tested high GI, and millet flour porridges were also high. Fermented or whole-grain millet dishes tend to be lower.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 11 g | 9 | Low |
| 100 g | 22 g | 17 | Medium |
| 150 g · about 1 cup cooked | 34 g | 26 | High |
| 300 g · double serving | 67 g | 52 | High |
What the studies found
The value of 78 is the median of 2 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (71 to 84).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 71 · Canada 1981
- 84 · India 1997
Millet compared with other grains & rice
Lower-GI swaps
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Frequently asked questions
Is millet low glycemic?
No. With a GI of 78, millet is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of millet?
A 150 g serving (about 1 cup cooked) has a glycemic load of 26, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat millet?
With a GI of 78 and a high glycemic load per serving, millet is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in millet?
A 150 g serving has about 36 g of total carbohydrate, including 2 g of fiber, leaving 33.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 23.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 119 kcal | 179 kcal |
| Carbohydrates | 24 g | 36 g |
| Available carbs | 22 g | 34 g |
| Fiber | 1.3 g | 2 g |
| Sugars | 0.1 g | 0.2 g |
| Protein | 3.5 g | 5.3 g |
| Fat | 1 g | 1.5 g |
Source: USDA FoodData Central, Millet, cooked (SR Legacy, FDC 168871). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.