Is Millet Keto Friendly?

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Since the popularity of keto has been exploding, more and more people are looking to ensure that the foods that 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.

What is Millet?

is millet keto friendly

Millet is a group of small-seeded grasses that are mainly found in Asia and Africa. These seeds are used to make different dishes like bread, pilaf, and porridge.

One thing that makes millet popular is that fact that it is a gluten-free food. This is uncommon amongst grains and the popularity of gluten free foods as also grown. This makes it a popular choice for gluten-free eaters.

Millet is known to have many health benefits because it is a good source of protein, fiber, and essential macronutrients.

In addition to human consumption, millet is often fed to livestock or used in the production alcohol.

Millet is said to have a slightly nutty taste with a texture that can be fluffy or slightly crunchy. It has a taste that is sometimes described as being similar to corn or quinoa.

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 is the total carbs minus the 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 that millet contains 39 grams of net carbs per one cup serving. That puts it way outside of the acceptable range of net carbohydrates. In fact, millet contains more carbohydrates in just one cup than most people eat in an entire day.

If you are wondering 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, and pretty much all types of grains are off limits on the low carb keto diet.

Alternatives to Millet

You’re going to want to avoid millet if you intend to stay on the keto diet, 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 take a look at the best keto vegetables to get an idea of which vegetable 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 healthy properties, it unfortunately 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 is certain to kick you out of ketosis, causing you to have to re-enter the fat burning mode.

If you want to stick to a keto diet, then we recommend that you avoid millet.

The Author

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John has been learning about and experimenting with low carbohydrate diets since the around 2006. He has successfully used the keto diet to lose over significant amounts of weight in the past and currently follows a low carb diet for a variety of reasons including general health, weight management, and managing mood levels.

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