Millet
High GI
GL 29.6 per cup (174 g) · GL 17 per 100 g
- Low fat content
- High glycemic index
Millet has a glycemic index of 71 (High). One cup (174 g) adds a glycemic load of 29.6.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #168871 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Cauliflower rice offers a massive reduction in glycemic impact, with a GI of 10 and GL of 1 compared to millet's GI 71 and GL 17.
Finely chopped cauliflower (cauliflower rice) - GL 12.6 per 100 g Lentils provide a much steadier energy release with a GI of 21 and GL of 7, significantly lower than millet.
Lentils (raw) - GL 11 per 100 g Quinoa is a more blood-sugar-friendly grain alternative, featuring a lower GI of 53 and GL of 11.
Cooked Quinoa
Forms of Millet
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Millet is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 174 g | 29.6 |
Nutrition Facts (per 100g)
per 100g
| Calories | 119 kcal |
| Carbohydrates | 23.7 g |
| Sugars (Total) | 0.1 g |
| Natural | 0.1 g |
| Added | 0 g |
| Fiber | 1.3 g |
| Soluble | 0.39 g |
| Insoluble | 0.91 g |
| Protein | 3.5 g |
| Fat | 1 g |
| Saturated | 0.2 g |
| Unsaturated | 0.8 g |
| Sodium | 2 mg |
Processing Level
Why this score?
- Low fat content
- No added sugar
- High glycemic index
- High glycemic load
- Low fiber content
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Millet?
Millet has a glycemic index of 71 (High). One cup (174 g) has a glycemic load of 29.6; per 100 g the glycemic load is 17.
Is Millet good for people with insulin resistance?
Millet has a high glycemic index (71) and raises blood sugar quickly. A lower-load alternative is Finely chopped cauliflower (cauliflower rice).
Which form of Millet has the lowest glycemic load?
Among the forms of Millet in this database, Millet salad has the lowest glycemic load (10 per 100 g).
Check Millet in the Logi app, with your portion.
