KETO VERDICTAVOID
Not keto-friendly: very high net carbs (~64g per 100g dry). Even small cooked portions can exceed typical keto carb limits—choose low-carb substitutes instead.
Is Millet Keto?
Other
Not keto-friendly: very high net carbs (~64g per 100g dry). Even small cooked portions can exceed typical keto carb limits—choose low-carb substitutes instead.
- Net carbs (100g)64.4g
- Protein (100g)11g
- Fat (100g)4.2g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
64.4g
Total Carbs
71g
Fiber
8.5g
Protein
11g
Fat
4.2g
Calories
378
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for ketogenic diets due to very high net carbs
- Gluten-free does not mean low-carb—still carb-dense
- Even modest servings can use up a full day’s keto carbs
- Low in fat; poor macro profile for ketosis
- Better low-carb alternatives exist (e.g., cauliflower rice, konjac rice)
HEALTH BENEFITS
- Provides dietary fiber and micronutrients (magnesium, manganese) in non-keto diets
- Contains polyphenols and antioxidants
- Naturally gluten-free whole grain option
- May support heart health when replacing refined grains (outside keto)
PREPARATION SUGGESTIONS
MILLET PORRIDGE
Cook into a creamy breakfast porridge for non-keto meals.
MILLET PILAF
Toast and simmer with broth and vegetables as a grain side (non-keto).
MILLET SALAD
Combine cooked millet with vegetables and herbs for grain-based salads.
FLOUR ALTERNATIVE
Grind into flour for gluten-free baking in non-keto recipes.
SOUP ADDITIVE
Add to soups for body and texture in traditional (non-keto) recipes.
SKIP ON KETO
Use cauliflower rice, riced broccoli, or konjac rice instead.