KETO VERDICTAVOID
Polenta (cooked cornmeal) is not keto-friendly: ~70g net carbs per 100g with minimal fiber, fat, or protein. Even small portions can exceed daily carb limits—choose low-carb alternatives instead.
Is Polenta Keto?
Other
Polenta (cooked cornmeal) is not keto-friendly: ~70g net carbs per 100g with minimal fiber, fat, or protein. Even small portions can exceed daily carb limits—choose low-carb alternatives instead.
- Net carbs (100g)69.6g
- Protein (100g)2.4g
- Fat (100g)0.3g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
69.6g
Total Carbs
72g
Fiber
1.4g
Protein
2.4g
Fat
0.3g
Calories
282
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for ketogenic diets due to very high net carbs (~70g/100g)
- Refined-starch profile with low fiber and fat—poor macro fit for ketosis
- High glycemic impact likely to spike blood sugar and insulin
- Even modest servings can exceed daily keto carb allowance
- Best replaced with low-carb bases (e.g., cauliflower-rice, shirataki-noodles)
HEALTH BENEFITS
- Provides lutein and zeaxanthin, carotenoids that support eye health
- Often enriched with B vitamins (e.g., folate, thiamin, niacin)
- Contains small amounts of minerals like magnesium
- Traditional comfort food with cultural significance
- Can provide quick energy for non-keto dietary patterns
- May contribute to satiety outside of ketogenic contexts
PREPARATION SUGGESTIONS
CREAMY POLENTA
Cook with broth and butter for traditional Italian comfort food in non-keto meals.
FRIED POLENTA SQUARES
Set in pan, slice, and pan-fry for appetizers in non-keto applications.
POLENTA CAKE
Baked as dessert or side cake in non-keto baking projects.
POLENTA AS BASE
Use as foundation for non-keto sauces and stews.
SOFT PORRIDGE
Cook thick for comfort breakfast in non-keto diet only.
NEVER ON KETO
Strictly avoid this food on ketogenic diet entirely.