Millet porridge with pumpkin: calories and macros
Table compiled September 2026 · an estimate, not a measurement
A typical portion is 1 bowl (250 g). It has about 230 kcal, 6.5 g protein, 5 g fat and 40 g carbohydrate. Per 100 g that is 92 kcal: 2.6 g protein, 2 g fat, 16 g carbohydrate.
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| Nutrition | per 100 g | 1 bowl (250 g) |
|---|---|---|
| Calories | 92 kcal | 230 kcal |
| Protein | 2.6 g | 6.5 g |
| Fat | 2 g | 5 g |
| Carbohydrate | 16 g | 40 g |
Likely range for this portion: 195-265 kcal.
Your portion is different? Photograph the plate: free, no signup.
Calories from a photoCe sont des estimations générales produites à partir de formules publiées, et non une prescription médicale. Elles n'ont pas été relues par un médecin ni par un diététicien diplômé.
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Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.
Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.
Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.
Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Généré: September 2026
Millet porridge with pumpkin is an autumn breakfast: soft, golden and gluten-free.
About this dish: Millet porridge with pumpkin
Millet porridge with pumpkin is an autumn and winter breakfast that Ukrainians make when pumpkin is in season. The millet is rinsed thoroughly and cooked in water or milk, and the pumpkin is cut into cubes and added to the porridge so that it softens and gives it a yellow colour and a light sweetness. The porridge is eaten for breakfast and also as a side with meat.
The table shows porridge on water with pumpkin and a little butter, no sugar: about 92 kcal per 100 g, so a 250 g portion is roughly 230 kcal with 6.5 g of protein. On water it is light, while on milk with sugar and butter it becomes 40-60% more caloric. A spoon of honey adds another 61 kcal, and each 10 g of butter 72. That is why the extras should be counted separately.
To keep the dish light, cook the porridge on water or a mix of water and milk and add cinnamon instead of sugar. The pumpkin already gives natural sweetness, so you need less honey. To add protein, serve the porridge with an egg, curd cheese or yogurt, or stir in a spoon of protein powder. Pour boiling water over the millet before cooking, and the porridge comes out softer, without bitterness.
Where the numbers come from
This dish has no single entry in the reference databases, so the values are calculated for a typical home recipe: ingredient shares multiplied by their composition in USDA and Ukrainian tables, including the fat that goes into the pan.
Millet porridge on water with pumpkin and a little butter, no sugar. Calories are derived from protein, fat and carbohydrate at 4, 9 and 4 kcal per gram, so the numbers on the page never contradict each other.
Your kitchen will differ: real calories for a dish like this are usually within ±15%, which for this portion means 195 to 265 kcal. See the Method page for sources and calculations. These are general guides, not medical advice.
What changes the calories
On water it is light, while on milk with sugar and butter it is 40-60% more caloric. Honey adds another 61 kcal per spoon.
Extras that change the portion
Ingredients
millet, pumpkin, water, butter
How it fits in a day
A 230 kcal portion is about 12% of a nominal 2,000 kcal day. Your own daily need depends on weight, height, age and activity, so use a calorie calculator for a real target.
By energy source the dish splits into 11% from protein, 69% from carbohydrate and 20% from fat.
Count your own portion
Portions differ for everyone. To avoid guessing, photograph your own plate: the free Calories from a photo tool estimates the dish, the portion weight, calories and macros in a few seconds, with no signup. One scan a day.
Without a photo: multiply 92 kcal by the weight of the cooked dish in grams and divide by 100. For example, 250 g is about 230 kcal.
Calorie questions
How many calories are in 100 g of Millet porridge with pumpkin?
About 92 kcal per 100 g: 2.6 g protein, 2 g fat and 16 g carbohydrate. It is a calculation for a typical recipe; your kitchen may differ by ±15%.
How many calories are in one portion of Millet porridge with pumpkin?
A typical portion (1 bowl, 250 g) has about 230 kcal, or 195 to 265 kcal once recipe differences are allowed for.
How much protein does it have?
About 6.5 g of protein per portion, which is 11% of the dish's calories. Per 100 g it is 2.6 g.
Can I eat it while counting calories?
Yes, any dish can fit a plan if you count the portion. This portion is about 12% of a 2,000 kcal day; a calorie calculator gives your own target. If you have a medical condition, ask a doctor or dietitian.
What adds the most calories?
On water it is light, while on milk with sugar and butter it is 40-60% more caloric.
How do I count calories if my portion is different?
Multiply 92 kcal by the cooked weight in grams and divide by 100. For example 250 g gives about 230 kcal. If you cannot weigh it, photograph the plate in the Calories from a photo tool.