Millet (Cooked)
Often assumed to be a low-glycemic ancient grain, but published tables place millet high — closer to white rice than to quinoa.
FatTonic Facts
Millet (Cooked) · per serving 1 cup cooked (174g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 28 | −61.6 |
| Sugar (g) | 0 | 0.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 6 | +4.2 |
| Glycemic index | 71 | |
| Carbs (g) | 41 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 168871 (Millet, cooked), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 174 g): carbs 23.7, sugar 0.1, fiber 1.3, protein 3.5, fat 1 g.
What this means for fat-burning
Why this score: glycemic load 28 set it, −61.6 points. Source: USDA FoodData Central, FDC 168871.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Millet (Cooked) scores 38, rated Poor. It scores higher than 15% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does millet (cooked) spike insulin?
Glycemic load 28 for 1 cup cooked (174g); FatTonic Score 38/100 — it works against fat-burning.
Is millet (cooked) good for fat loss?
Poor (38/100): millet (cooked) works against fat-burning.