Millet and Keto: Assessing Their Compatibility in a Low-Carb Diet


The saying goes, curiosity kills the cat, but in the case of keto, curiosity helps maintain ketosis. If you’re on the lookout for keto-friendly grains, you may cross ‘millet’ off your list because it is incompatible with keto.

Is millet low-carb? Millet is often perceived as the dark horse among conventional grains. It might not be a popular choice in household staples, but that has nothing to do with its carb content.

The severe carb restriction on the keto diet disqualifies most grains, and millet is no exception. One cup of cooked millet contains approximately 38 grams of net carbohydrates, which is nearly twice as much you can eat on keto over the course of one day.

is millet keto friendly


Serving Size: 1 cup cooked

not keto

Net Carbs








Is Millet Keto Friendly?

The main criteria for food to be keto-friendly is having a low net carb count. Net carbs are the total carbs minus fiber.

Since fiber is not digested, it has no impact on blood sugar. Keto-friendly foods can also have high amounts of fat since the body will use fat for energy on the keto diet.

There are 41g of carbs in Millet and 2 grams of fiber. This means millet contains 39 grams of net carbs per serving in one cup.

That puts it way outside of the acceptable range of net carbohydrates. Millet contains more carbohydrates in just one cup than most people eat daily.

If you wonder how many carbs you can eat on the keto diet, the short answer is around 20g of net carbs per day. The range for some people may go as high as 50g, but in general, 20g is the most common limit.

Millet is a grain; almost all grains are off-limits on the low-carb keto diet. Millet is no exception to the rule.

Alternatives to Millet

If you intend to stay on the keto diet, you’ll want to avoid millet, but what alternatives are there? Unfortunately, other grains are also not acceptable on the keto diet.

Many keto dieters will eat these foods instead of grains:

  • Cauliflower rice
  • Shirataki noodles
  • Zucchini noodles
  • Almond flour

You can also look at the best keto vegetables to know which vegetables you can eat.

Common Questions About Millet

What is the nutritional value of millet?

One cup of millet has about 207 calories, 6g of protein, 2g of fat, and 41g of carbohydrates. It also contains 2g of fiber, which makes the net carb count 39 grams per serving.

What are the health benefits of millet?

Millet has fiber, protein, vitamins, and minerals. It can help lower cholesterol and make digestion better.

How is millet typically prepared?

You cook Millet like rice. It’s boiled, steamed, roasted, or ground into flour for baking.

Where is millet most commonly eaten?

Millet is most common in Africa, Asia, and India.

What are some popular dishes made with millet?

Some popular dishes made with millet include porridge, bread, couscous, and pilaf.

Is millet gluten-free?

Millet is gluten-free, so it’s a good choice for people who can’t eat gluten or have celiac disease.

How does millet compare to other grains like rice or quinoa?

Millet tastes a bit nutty and feels like couscous but costs less than quinoa.


While millet has some good points, it’s not for the keto diet because it has a lot of net carbs. One cup of millet has more carbs than most keto dieters eat in two days.

Eating millet will kick you out of ketosis. The goal of the keto diet is to stay in ketosis as long as possible. You should avoid millet if you want to stick to a keto diet.