KETO VERDICTAVOID
Cornmeal (dry) is extremely high in carbs—~70+g net per 100g—so even small portions will exceed typical keto limits. Use low-carb swaps like almond flour or riced cauliflower instead.
Is Cornmeal Keto?
Other
Cornmeal (dry) is extremely high in carbs—~70+g net per 100g—so even small portions will exceed typical keto limits. Use low-carb swaps like almond flour or riced cauliflower instead.
Each 100g serving packs 71.6g net carbs, which is far too high for keto.
- Net carbs (100g)71.6g
- Protein (100g)8.1g
- Fat (100g)3.6g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
71.6g
Total Carbs
76g
Fiber
4.4g
Protein
8.1g
Fat
3.6g
Calories
384
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for ketogenic diets due to very high net carbs
- Carb-dense refined starch; even small servings disrupt ketosis
- High glycemic impact compared with non-grain alternatives
- Only consider in TKD/CKD carb refeed contexts (planned, limited amounts)
- Better replaced with riced vegetables or nut/seed flours
HEALTH BENEFITS
- Provides B vitamins (thiamin, niacin) in many varieties
- Source of magnesium supporting muscle and nerve function
- Contains iron for oxygen transport
- May supply lutein and zeaxanthin for eye health
- Includes minerals like phosphorus
- Quick energy for non-keto eating patterns
PREPARATION SUGGESTIONS
CORNBREAD
Classic quick bread for non-keto meals only.
POLENTA PREPARATION
Cook into creamy polenta—appropriate for non-keto menus.
COATING FOR FRYING
Use as breading in non-keto recipes (adds significant carbs).
PORRIDGE
Simmer into a thick breakfast porridge (non-keto).
THICKENING AGENT
Stir into soups/sauces to thicken in traditional cooking (not keto).
KETO SWAP
For similar textures, use almond flour or riced cauliflower.