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Dry millet: carbs, carb exchanges and glycemic index
Values per 100 g: dry millet.
64.4g net carbs per 100 g
4.3carb exchanges per 100 g (15 g each)
81glycemic index
These are reference values. Set your insulin dose with your doctor.
Nutrition per 100 g
| Net carbs | 64.4 g |
|---|---|
| Fiber | 8.5 g |
| Protein | 11.0 g |
| Fat | 4.2 g |
| Energy | 378 kcal |
Source: USDA FoodData Central, SR Legacy, record 169702 “Millet, raw”. Net carbs = total carbs 72.9 g − fiber 8.5 g.
Portions
| Portion | ¼ cup50 g | ½ cup100 g |
|---|---|---|
| Net carbs, g | 32.2 | 64.4 |
| Carb units (10 g) | 3.2 | 6.4 |
| Carb units (12 g) | 2.7 | 5.4 |
| Carb exchanges (15 g) | 2.1 | 4.3 |
| Glycemic load | 26 | 52 |
The portion weights come from the USDA household measures for this food. A cup is a US measuring cup, about 240 ml. Carb units = carbs of the portion ÷ 10, 12 or 15 g. Glycemic load = GI × carbs of the portion ÷ 100.
Glycemic index
GI 81. This is the mean of 3 measurements in the 2021 international GI tables. The measured values are from 64 to 89.
Foods in the tables:
- Foxtail millet, cooked (millet:water ratio 1:1.5)
- Unpolished foxtail millet, plain cooked (Earth 360, Kadiri, Andhra Pradesh, India)
- Unpolished little millet, plain cooked (Earth 360, Kadiri, Andhra Pradesh, India)
Count a full plate
Soba estimates the same values from a photo of your plate: net carbs, carb units, GI and glycemic load.
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