Is Millet Keto Friendly?


Since the popularity of keto has been exploding, more and more people are looking to ensure that the foods they eat are keto-friendly. The entire goal of the diet is to eat as few net carbohydrates as possible to force your body into a fat-burning state known as ketosis.

Is millet keto-friendly? At Ketolog, we like to explore different types of foods to see if they will fit into the keto diet. One of those foods is millet, the tiny seeds that many people enjoy.

This post will dive into the nutritional value of millet and determine if it fits into the low-carb, moderate-protein, and high-fat keto diet.

is millet keto friendly


Serving Size: 1 cup cooked

keto approved

Net Carbs








Short answer: No. Milet is not keto-friendly because it contains nearly twice the amount of net carbohydrates you should eat daily when following a keto diet.

Is Millet Keto Friendly?

The main evaluation criteria for a food to be keto-friendly is that it must have 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 fat is used for energy on the keto diet.

Millet has about 41g of total carbs 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.

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. However, there are a few things that people will commonly substitute for grains, such as cauliflower rice, shirataki noodles, zucchini noodles, and 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 is a good source of fiber, protein, vitamins, and minerals and can help lower cholesterol and improve digestion.

How is millet typically prepared?

Millet can be prepared like rice, boiled, steamed, roasted, or ground into flour for baking.

Where is millet most commonly eaten?

Millet is most commonly eaten 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?

Yes, millet is gluten-free, making it a great alternative for people with gluten intolerance or celiac disease.

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

Millet has a slightly nutty flavor and a texture similar to couscous but is less expensive than quinoa.


While millet has some beneficial properties, it doesn’t fit into the keto diet because it has a very high net carb count. A single cup of millet has more carbohydrates than most keto dieters will eat in two days.

Eating millet will kick you out of ketosis, causing you to re-enter the fat-burning mode.

We recommend avoiding millet if you want to stick to a keto diet.

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