Grain

How much fiber is in millet?

Millet has 1.1 g of fiber per 1/2 cup cooked (87 g). That is 4% of the daily value and a low amount for a grain.

1.1g

per 1/2 cup cooked

1.3g

per 100 g

daily value

#36of 41

grains

Soluble vs insoluble

Soluble 0.2g 18% Insoluble 0.9g 82%

The split is approximate and comes from USDA SR Legacy analyses where available. Soluble fiber dissolves into a gel and is the type most linked to cholesterol and blood sugar effects. Insoluble fiber adds bulk and keeps things moving.

About millet and fiber

A half cup of cooked millet provides 1.1 grams of fiber, on the lower end for whole grains. It is gluten-free and low FODMAP, which is its main advantage.

Counts toward plant diversityLow FODMAP at this serving

How millet compares to other grains

Per typical serving. The highest grain in the database is whole wheat pasta at 6.3 g.

Food	Serving	Fiber	Per 100 g	% DV
Flour Tortilla	1 tortilla	1.5 g	3.3 g	5%
Tortilla Chips	1 oz	1.5 g	5.4 g	5%
Pita Bread	1 pita	1.3 g	2.2 g	5%
Sourdough Bread	1 slice	1.1 g	2.3 g	4%
Millet	1/2 cup cooked	1.1 g	1.3 g	4%
Pretzels	1 oz	0.9 g	3.2 g	3%
Rice Cakes	2 cakes	0.8 g	4.4 g	3%

All 41 grains ranked by fiber

Servings to reach a daily goal

23×

servings of millet to reach 25 g, the adequate intake for adult women

35×

servings of millet to reach 38 g, the adequate intake for adult men

Nobody should get all their fiber from one food. Gut bacteria respond to variety, and the fiber calculator shows a mixed day that reaches your number.

USDA entries for millet

Grams of fiber per 100 g from USDA FoodData Central (snapshot 2026-10-11). Different preparations and varieties explain the spread.

USDA description	Fiber / 100 g	Soluble	Insoluble
Millet, raw	8.5 g	–	–
Millet, whole grain	2.6 g	–	–
Millet, cooked	1.3 g	–	–
Millet, puffed	2.7 g	–	–
Millet	1.3 g	–	–

Frequently asked questions

How much fiber is in millet?

1/2 cup cooked of millet, about 87 grams, contains 1.1 grams of dietary fiber. That is 1.3 grams of fiber per 100 grams and 4% of the 28 gram daily value.

Is millet high in fiber?

Not especially. Millet has 1.1 g per serving, which ranks 36 of 41 grains in the FiberUp database. It still counts toward plant diversity, but the fiber in a meal will come from elsewhere.

Is the fiber in millet soluble or insoluble?

About 18% of the fiber in millet is soluble (0.2 g) and 82% is insoluble (0.9 g). Soluble fiber forms a gel that slows digestion and feeds gut bacteria; insoluble fiber adds bulk and speeds transit.

How many servings of millet would reach a daily fiber goal?

It would take about 23 servings to reach 25 g (the adequate intake for adult women) and 35 servings to reach 38 g (adult men). Spreading fiber across several foods is easier and better for gut bacteria diversity.

Values are per typical serving from USDA FoodData Central and standard references, rounded to one decimal. Actual fiber varies with variety, ripeness, and preparation. This is general nutrition information, not medical advice.