are beans keto Keto Health and lifestyle

Are Beans Keto? Best 13 Beans

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Key takeaway – Which beans are keto-friendly?

BeanCarbs per 100g (Approx)BeanCarbs per 100g (Approx)
Black Soy1gCannellini13g
Lupini2.1gNavy Bean15g
Edamame4.5gGarbanzo (Chickpea)22g
Black Beans12g
What beans are Keto friendly? Data according to CarbManager

Are you considering incorporating beans into your ketogenic diet but unsure if they align with the principles of keto? Are Beans Keto? Lets find out!

Check out our ultimate guide to starting a Keto diet to help understand the starting points.

For those embarking on the keto journey, especially beginners seeking clarity on integrating beans into their meal plans, understanding the compatibility of beans with a ketogenic diet is crucial. The keto diet, known for its low-carb and high-fat approach, prompts many to question if beans fit into this dietary framework without compromising ketosis.

While beans are generally recognised for their nutritional benefits, not all varieties are equally keto-friendly. Black soybeans and Lupini emerge as top contenders in the realm of keto-friendly beans, followed closely by green (string beans), boasting minimal net carbs per serving, making them potential allies for those following a ketogenic lifestyle.

Navigating the landscape of beans on a keto diet demands a discerning eye on carbohydrate content, as some bean varieties may tip the scale towards a higher carb intake. Unravelling the mysteries of beans in the realm of keto allows beginners to make informed choices, aligning their dietary preferences with the principles of ketosis.

As we journey through the nuances of incorporating beans into a ketogenic diet, let’s uncover the truths, myths, and best practices surrounding the inclusion of these legumes in your keto meal repertoire.

Understanding Beans on Keto Diet – Are beans Keto?

Beans are a popular food choice, but when it comes to following a ketogenic diet, it’s essential to understand their impact on ketosis. In this section, we will delve into the importance of net carbohydrates in beans and how beans consumption can affect ketosis maintenance.

Net Carbohydrates in Beans

When it comes to consuming beans on a keto diet, considering net carbohydrates is crucial. Net carbohydrates refer to the total carbohydrates in a food item minus the fibre content. This value provides a more accurate reflection of how beans can impact blood sugar levels and ketosis. For example, green beans, black soybeans, and mung beans are low in net carbs, making them suitable options for those on a keto diet. Green beans contain only 2 grams of net carbs per 1/2-cup serving, making them a keto-friendly choice.

Beans and Keto – The Affect on Ketosis

Maintaining ketosis is the key objective of a ketogenic diet, where the body utilises fats for energy instead of carbohydrates. However, the consumption of certain beans can affect ketosis due to their carbohydrate content. While some beans may fit within your daily carb limit, it’s important to monitor portions carefully. Beans such as lupini beans have lower net carb counts and can be included in moderation. Understanding the carb content of beans like refried beans, adzuki, garbanzo (chickpeas), and kidney beans is essential for maintaining ketosis while enjoying these nutrient-rich legumes.

Incorporating a variety of beans like edamame, pinto beans, and cannellini beans can add diversity to your diet while being mindful of their carbohydrate content. By making informed choices and balancing bean consumption with your overall carb intake, you can enjoy the nutritional benefits of beans while staying on track with your keto goals.

garbanzo beans Keto Health and lifestyle

Keto-Friendly Beans to Include

When following a ketogenic diet, the inclusion of certain beans can be a topic of discussion. Let’s look at the carb content and suitability of various beans for those beginning on a keto lifestyle.

Are Green Beans Keto friendly? (string beans)

Green beans, also known as string beans or French beans, are a low-carb option that fits well within the constraints of the keto diet. With their minimal net carbohydrate content, green beans can be a valuable addition to your keto meal plan.

Are Refried Beans Keto?

In contrast, refried beans tend to be higher in carbohydrates, which may not align perfectly with the keto requirements. Monitoring portions of refried beans is essential for individuals aiming to maintain ketosis.

Are Black Soybeans Keto?

Black soybeans offer a keto-friendly alternative, boasting a low carb count that makes them a suitable choice for those on a ketogenic diet. Their versatility in recipes adds to their appeal for keto enthusiasts.

Are Edamame Beans Keto?

Edamame, young soybeans often found in their pods, provide a moderate amount of carbs. While they can be included in a keto diet in moderation, it’s crucial to factor in their carbohydrate content when planning meals.

Are Mung Beans Keto?

Mung beans come with a moderate carb count, slightly higher than edamame making them a viable option for individuals looking to incorporate beans into their keto eating plan. Their nutritional profile makes them a beneficial addition to diverse keto-friendly dishes.

Are Lupini Beans Keto?

Lupini beans offer a unique texture and flavour profile while being relatively low in carbohydrates, making them compatible with a ketogenic lifestyle. Including lupini beans can introduce variety to your keto menu.

Are Black Beans keto?

Black beans, although higher in carbs compared to some other bean varieties, can still be consumed in limited small moderation by those following a keto diet. Understanding and balancing their net carb content is key for keto success.

Are Chickpeas Keto? (Garbanzo Beans)

Chickpeas, commonly known as garbanzo beans, contain a notable amount of carbohydrates. While their carb content may be higher, incorporating small portions mindfully can allow for their inclusion in a keto-friendly diet.

Are Pinto Beans Keto?

Pinto beans offer a slightly higher carb content than black soy, lupini, green beans and edamame, which might require careful portion control for individuals adhering to a ketogenic eating plan. Being mindful of pinto beans’ carb impact is crucial when incorporating them into keto meals.

Are Adzuki Beans Keto?

Adzuki beans, with their moderate/high carb content, can be part of a balanced keto diet when consumed sensibly. Their inclusion can diversify your food choices while keeping an eye on your overall carbohydrate intake.

Are Cannellini Beans Keto?

Cannellini beans, while providing essential nutrients, contain carbohydrates that should be considered when following a keto regimen. Moderation and portion control are key factors to keep in mind when enjoying cannellini beans.

Are Navy Beans Keto?

Navy beans offer a moderate/high carb count and can be included in keto meal plans with awareness of their carbohydrate content. Their versatility in cooking allows for creative keto-friendly recipes with a nutritional boost.

Are Kidney Beans Keto?

With a higher carbohydrate content than other beans in this list, kidney beans may pose a challenge for individuals on a strict keto diet. Monitoring portions and balancing kidney beans with lower-carb foods is essential for maintaining ketosis.

When incorporating beans into a ketogenic diet, it’s vital to consider their carbohydrate content and adjust portions accordingly to stay within the keto guidelines. By making informed choices and being mindful of carb intake, you can enjoy a variety of beans while following a successful keto journey.

Beans to Avoid on a Keto Diet

When considering the ketogenic diet and incorporating beans, certain types may not align with the low-carb, high-fat principles of this eating plan. Let’s look at the characteristics of some beans that may not be the best choice for individuals following a strict ketogenic diet.

Kidney Beans

Kidney beans, while a source of plant-based protein and fibre, may not be the ideal bean option for those on a ketogenic diet due to their carbohydrate content. With approximately 43 grams of net carbs per 100 grams, kidney beans contain a higher level of carbohydrates compared to other bean varieties compatible with keto. As the diet focuses on minimal carbs to achieve and maintain ketosis, it is advisable to consume beans with lower carbohydrate levels to stay within the recommended daily carb limit.

To optimise the benefits of a ketogenic diet, individuals may opt for beans that are lower in carbs, such as green beans or edamame or black soy, to better support their low-carb, high-fat nutritional goals.

Incorporating Beans Wisely on a Keto Diet

Beans can be part of a keto diet if carefully managed. To successfully incorporate beans into a keto meal plan, it’s crucial to focus on portion control and monitor carb intake. Here are a few tips to help you enjoy beans while staying in ketosis:

Portion Control and Monitoring Carbs

When including beans in your keto diet, keep an eye on portion sizes to avoid exceeding your daily carb limit. Opt for smaller servings of beans to control your carbohydrate intake. Green beans, such as string beans and French beans, are excellent options due to their low carb content, with only about 4 grams of net carbs per 100 grams. Black soybeans, and edamame can also be suitable choices when consumed in moderation.

Cooking Methods for Keto-Friendly Beans

Choosing the right cooking methods is essential to preserve the keto-friendly nature of beans while enhancing their flavour. Consider preparing beans using techniques such as steaming, roasting, or air frying to retain their nutritional value without adding extra carbs. Mung beans, lupini beans, and black beans can be delicious additions to your keto meals when cooked using these methods. Chickpeas (garbanzo beans), pinto beans, and adzuki beans can also be enjoyed on a keto diet when prepared thoughtfully to keep carb content in check.

Incorporating beans into your keto meal plan can provide variety and essential nutrients while remaining mindful of your carbohydrate intake. By practising portion control and selecting suitable cooking methods, you can enjoy the taste and benefits of beans without compromising your ketogenic goals.

Final Thoughts on Beans and Keto

When it comes to incorporating beans into a keto diet, it’s crucial to make informed choices to stay on track with your goals. While beans provide valuable nutrients and can be a versatile addition to meals, their carbohydrate content needs to be considered carefully.

Green Beans Keto (String Beans and French Beans)

Green beans are a low-carb bean option, making them a suitable choice for those following a keto diet. With only around 4 grams of net carbs per 100 grams, green beans can be included in your meals without significantly impacting your carb intake.

Refried Beans Keto

Keto refried beans, although tasty, are higher in carbs due to added ingredients such as oil and seasonings. A 100-gram serving can contain around 24.8 grams of net carbs, making them less ideal for keto.

Black Soybeans Keto

Black soybeans are a great low-carb alternative, with approximately 1 gram of net carbs per 100 grams. They are rich in protein and can be a beneficial addition to keto-friendly recipes.

Edamame Beans Keto

Edamame, or young soybeans, are moderate in carbs compared to other beans, with about 4.5 grams of net carbs per 100 grams. They are a good source of protein and can be enjoyed in moderation on a keto diet.

Mung Beans beans Keto

Mung beans are relatively low in carbs, providing around 12 grams of net carbs per 100 grams. They can be used in various dishes and offer a good balance of nutrients for a keto lifestyle.

Lupini Beans Keto

Lupini beans are high in protein and fibre, but they also contain a significant amount of carbs, with approximately 2.1 grams of net carbs per 100 grams. It’s essential to consume them in moderation on a keto diet.

Black Beans Keto

Black beans are delicious and nutritious but are higher in carbs, with around 12 grams of net carbs per 100 grams. They are not typically recommended for keto, given their carb content.

Are Garbanzo Beans Keto? (Chickpeas)

Chickpeas are a popular legume but are relatively high in carbs, providing about 22 grams of net carbs per 100 grams. While they offer health benefits, they are not the best choice for a strict keto diet.

Are Pinto Beans Keto Friendly?

Pinto beans are another bean variety on the higher side of carbs, with around 9 grams of net carbs per 100 grams. They can be enjoyed occasionally in small portions for added variety.

Adzuki Beans Keto

Adzuki beans are moderately low in carbs, offering around 20.1 grams of net carbs per 100 grams. They can be a suitable option for those looking to include beans in their keto meal plans.

Cannellini Beans Keto

Cannellini beans have a moderate carb content, with approximately 13 grams of net carbs per 100 grams. They can be included in keto recipes in controlled portions.

Navy beans are relatively high in carbs, with about 15 grams of net carbs per 100 grams. While they are nutrient-dense, they should be consumed sparingly on a keto diet.

Kidney Beans Keto

Kidney beans are higher in carbs, providing around 43 grams of net carbs per 100 grams. They are not the most keto-friendly option but can be enjoyed occasionally in smaller amounts.


In conclusion, the debate on whether beans are suitable for a keto diet revolves around their carb content versus their nutritional benefits. While some beans like green beans and black soybeans are low in net carbs and can be included in moderation, high-carb beans should be consumed mindfully on a keto diet. By selecting low-carb bean options and monitoring portion sizes, beginners can enjoy the benefits of beans without compromising their keto goals. Remember, balance and awareness are key to successful adherence to a ketogenic lifestyle. Experiment with different bean options to find out what works best for you on your keto journey and what works best for your body.

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