Written by SaVanna Shoemaker, MS, RDN, LD on September 10, 2020 — median reviewed through Natalie Olsen, R.D., L.D., ACSM EP-C

Beans are generally thought about a healthy food. They’re rich in protein and fiber and administer a variety of vitamins and also minerals.

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However, they additionally contain part carbs, for this reason it have the right to be a difficulty to work-related them right into a low carb, high fat keto diet.

Most people on a keto diet aim to eat 50 grams or much less of full carbs per day, or no more than 25 grams of net carbs, i beg your pardon is the number of total carbohydrate minus the fiber and also sugar alcohols.

This short article reviews the total and net carbohydrate counts of various types of beans, which ones are keto-friendly, and some low carbohydrate alternatives.


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Carb counts the various species of beans
This table offers the carbohydrate counts for several of the most common varieties of beans every 1/2-cup (60–90-gram) serving, cooking (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11):


Total carbsNet carbsBlack beansNavy beansKidney beansBlack soybeansGreen beansChickpeasLima beansPinto beansLentilsBlack-eyed peasGreat northern beans
20 grams12 grams
24 grams14 grams
20 grams13 grams
8 grams2 grams
4 grams2 grams
25 grams18 grams
19 grams12 grams
23 grams15 grams
18 grams11 grams
21 grams15 grams
19 grams13 grams

Note that for most varieties that beans, a 1/2-cup offer weighs about 90 grams. However, green beans are lot lighter, therefore a 1/2-cup serving weighs only about 60 grams.

Summary

This table details the total and also net carb quantities in a 1/2-cup (60–90-gram) serving of various varieties the beans.


Keto-friendly beans

As you deserve to see, some beans have the right to be fairly high in carbs — both total and net — if others have actually much lower carb counts.

On a strict keto diet, your ideal bet for beans is to pick either environment-friendly beans or black color soybeans.

While environment-friendly beans are generally prepared more like a vegetable 보다 a bean, black soybeans space a an excellent alternative come other, starchier bean in soups, bean dips, refried beans, or other recipes.

However, some human being recommend preventing black soybeans top top a keto diet because of the debate surrounding soy and also its potential effects on her hormone balance, back no for sure conclusions have been drawn concerning these potential effects (12).

Regardless, black soybeans have actually low total and also net carb counts the will assist you meet your objectives while on keto.

What’s more, many of the other species of beans deserve to be integrated into a well-planned day of keto eat if girlfriend stick to the proper section size of just 1/2 cup (90 grams).

Always inspect the label, though, as certain products favor baked beans commonly contain added sugar, i beg your pardon can dramatically increase the carbohydrate count.

Summary

Green beans and black soybeans space low carbohydrate beans the can quickly be integrated into a keto diet. With cautious planning, other varieties of beans deserve to be had in tiny amounts together well.


If you’re in search of some various other keto-friendly substitutes because that beans, right here are promising alternatives:

Mushrooms. Cooked mushrooms space low in carbs and calories and also can be supplied in ar of bean in soups, stews, and chili to dramatically reduce their carbohydrate counts.Eggplant. Like mushrooms, diced eggplant can be provided to replace beans in specific recipes. You can also use eggplant to make a keto-friendly dip referred to as baba ganoush, which have the right to be used as an different to chickpea-based hummus.Ground meat. In soup or chili recipes, you can likewise omit beans and also simply include extra soil meat, such together beef, pork, or turkey. Unlike the veggies detailed above, this is a high protein option.Boiled peanuts. once boiled, peanuts adopt a texture it is remarkably comparable to the of cooking beans. Castle also an in similar way high in protein and also fiber, together peanuts room technically a legume in the bean family — no a nut.

Several other low carb veggies can serve together an sufficient substitute because that beans in soup recipes, too. Girlfriend likely have one or two options in your pantry, fridge, or freezer.

Summary

Mushrooms, eggplant, boiled peanuts, and also ground meat deserve to be substituted for beans in soup, stew, and chili recipes. Meanwhile, baba ganoush and also guacamole room keto-friendly dips that have the right to replace higher carb choices like hummus and bean dip.


Most beans room too high in carbs to be staples top top the keto diet. However, with careful planning, you can include little servings of beans occasionally. Always be sure to check labels for included sugars, though.

Green beans and black soybeans room keto-friendly p options, each containing just 2 grams the net carbohydrate per 1/2-cup (60–90-gram) serving.

Some promise keto substitutes because that beans encompass mushrooms, eggplant, avocado, floor meat, and also boiled peanuts.

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With this low carbohydrate beans and also bean alternatives, yes no have to shy far from p recipes if on keto.