Does Gluten-Free Count as Keto? A Complete Guide

November 13, 2025 •

4 min read

According to a 2024 survey, over a quarter of adults actively try to buy gluten-free products, often confused about their nutritional content. This confusion often leads people to ask: does gluten-free count as keto? The answer is a definitive no, as these two popular eating plans are based on entirely different principles and restrictions.

Quick Summary

Gluten-free and keto are distinct dietary approaches with different goals; gluten-free eliminates a specific protein, while keto restricts carbohydrates to induce ketosis. Many gluten-free foods, like rice and potatoes, are high in carbs and unsuitable for a keto diet. To follow both, one must combine the carb limits of keto with strict gluten avoidance.

Key Points

Not the Same: A gluten-free diet's goal is to remove gluten protein, while the keto diet's goal is to restrict carbohydrates.
High-Carb Gluten-Free Foods: Many naturally gluten-free foods like rice, potatoes, and corn are too high in carbs to be part of a ketogenic diet.
Hidden Ingredients: Processed foods labeled 'gluten-free' can contain high amounts of sugar and starch, and some 'keto-friendly' products might contain hidden gluten.
Requires Dual Focus: To be both gluten-free and keto, you must actively eliminate all gluten-containing items and simultaneously restrict overall carbohydrate intake.
Overlapping Foods: A diet focused on whole, unprocessed foods like meat, non-starchy vegetables, and healthy fats is naturally both gluten-free and keto.
Check Labels Carefully: Reading nutrition labels is critical for both diets, especially when purchasing packaged goods, to ensure they meet both requirements.
Potential for Synergy: Combining a keto and gluten-free diet can offer compounded benefits like reduced inflammation and improved digestion for those with sensitivities.

Understanding the Core Differences Between Keto and Gluten-Free

While a ketogenic diet often ends up being low in gluten by nature, the underlying reasons and rules of each dietary approach are fundamentally different. A gluten-free diet is designed to eliminate gluten—a protein found in wheat, barley, and rye—due to health conditions like celiac disease or gluten sensitivity. The ketogenic diet, on the other hand, is a high-fat, very-low-carbohydrate eating plan with the primary goal of inducing a metabolic state called ketosis, where the body burns fat for fuel instead of glucose.

The 'Gluten-Free' Misconception

Many people incorrectly assume that if a food is gluten-free, it must be low in carbs and therefore keto-friendly. This is a common and potentially misleading assumption. Many naturally gluten-free foods are rich in carbohydrates and would knock a person out of ketosis. Examples include rice, corn, potatoes, beans, and certain gluten-free flours, like tapioca and rice flour. In fact, some gluten-free packaged products substitute wheat flour with high-carb alternatives and may even contain more sugar and calories than their gluten-containing counterparts.

The Inherent Overlap of Keto and Gluten-Free

While not interchangeable, the diets do share a significant amount of overlap. Whole, unprocessed foods that form the basis of a healthy ketogenic diet are naturally gluten-free. These foods include:

Meat and Poultry: Beef, pork, chicken, and turkey.
Fish and Seafood: Salmon, tuna, and shrimp.
Eggs and Dairy: Eggs, hard cheeses, and unsweetened yogurt.
Non-Starchy Vegetables: Leafy greens, broccoli, cauliflower, and avocado.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flax seeds.
Healthy Fats and Oils: Olive oil, avocado oil, and coconut oil.

Processed Foods and Hidden Ingredients

When venturing into processed and pre-packaged goods, the distinction between the two diets becomes even more critical. A product labeled "keto-friendly" may contain hidden gluten, while a "gluten-free" item can be loaded with carbs. For individuals with celiac disease or a gluten sensitivity, this requires careful label-reading. Potential sources of hidden gluten in otherwise keto-friendly items can include soy sauce, processed meats, marinades, and certain seasonings.

Gluten-Free vs. Keto: A Comparative Table


Feature	Gluten-Free Diet	Ketogenic (Keto) Diet
Primary Goal	To eliminate all sources of gluten protein.	To induce ketosis by severely restricting carbs.
Targeted Restriction	Gluten (a protein) from wheat, barley, rye, etc..	Carbohydrates (starch and sugar) to under 50g per day.
Carb Content	Can be high in carbohydrates from non-gluten sources like rice and corn.	Must be very low in carbohydrates; typically 5-10% of total calories.
Fat Intake	No specific restrictions or targets for fat intake.	Very high fat intake; typically 70-80% of total calories.
Medical Rationale	Necessary for celiac disease and beneficial for gluten sensitivity.	Used for weight management, blood sugar control, and other metabolic goals.
Processed Products	Label-reading is key for gluten, but processed items may still be high-carb.	Label-reading is key for net carbs; some "keto" products might contain gluten.

What a Combined Gluten-Free Keto Diet Looks Like

If you need or choose to follow both diets, it requires a dual focus. You must not only eliminate all sources of gluten but also adhere to the strict carbohydrate limits of keto. This means avoiding all grains, starchy vegetables, and most fruits, regardless of whether they contain gluten. The safest approach involves focusing on whole, unprocessed foods that are naturally both gluten-free and low-carb. Incorporating gluten-free and keto-friendly alternatives, such as using almond or coconut flour for baking and shirataki noodles instead of pasta, can help expand your meal options.

Potential Benefits of a Combined Diet

For individuals with a gluten sensitivity or celiac disease, combining keto and gluten-free can offer synergistic benefits. A gluten-free diet alleviates symptoms related to gluten consumption, while the ketogenic diet can help reduce overall inflammation and improve digestive health. For many, the elimination of both gluten and high-carb foods leads to a significant improvement in energy levels, digestion, and general well-being. As with any major dietary change, it is always recommended to consult a healthcare professional to ensure you meet your nutritional needs.

Conclusion: Separate Paths, Shared Territory

The notion that a gluten-free diet automatically counts as a keto diet is a common but incorrect assumption. While a ketogenic diet, by eliminating most grains and processed carbs, is often low in gluten, the two are not the same. The key difference lies in their primary focus: carb restriction for keto versus gluten elimination for a gluten-free diet. Many staple gluten-free foods are not keto-friendly, and some processed keto products can contain gluten. By understanding these distinctions, and focusing on whole, naturally gluten-free and low-carb foods, it is entirely possible to follow both dietary approaches effectively and safely.

Frequently Asked Questions

No, not all gluten-free products are keto-friendly. Many use high-carb ingredients like rice flour, cornstarch, and tapioca starch to replace wheat flour, making them unsuitable for a ketogenic diet.

You will not automatically enter ketosis by simply following a gluten-free diet. Ketosis is achieved by severely restricting carbohydrates, which is not a requirement of the gluten-free diet.

The primary difference is the core restriction: a gluten-free diet restricts gluten protein, while a keto diet restricts carbohydrates to induce a metabolic state of ketosis.

Many whole foods are both. Examples include meat, fish, eggs, most dairy, non-starchy vegetables like broccoli and leafy greens, avocados, and nuts.

If you have a medical need to avoid gluten (like celiac disease) and also want to manage your carbs for other health goals, following a gluten-free keto diet can be beneficial. It is always recommended to consult a healthcare professional first.

For most people without gluten intolerance or celiac disease, there's no need to strictly avoid small amounts of gluten in otherwise keto-friendly items. However, the keto diet naturally excludes many gluten-containing foods anyway.

Common examples include rice, quinoa, sweet potatoes, bananas, and gluten-free baked goods made with high-carb flours.