Can I eat yellow beans on keto?

December 13, 2025 •

3 min read

According to carb-tracking apps, one cup of raw yellow wax beans contains just 3.6 grams of net carbs, making them a surprisingly keto-friendly vegetable. Yes, you can eat yellow beans on keto, provided you pay close attention to your portion sizes and overall daily carbohydrate limits.

Quick Summary

Most varieties of beans are too high in carbs for a strict keto diet, but some, like green and yellow wax beans, are surprisingly low in net carbs. This article explores the carb count of yellow beans, compares them to other bean types, and provides guidance on incorporating them into your keto meal plan while maintaining ketosis.

Key Points

Low Net Carbs: One cup of raw yellow beans contains only 3.6g of net carbs, making them a suitable keto vegetable.
Portion Control is Key: To stay in ketosis, it's vital to consume yellow beans in moderation and monitor your intake carefully.
Avoid High-Carb Legumes: Most other beans, like pinto and black beans, are too high in carbs for a ketogenic diet and should be avoided.
Healthy Cooking Methods: Sautéing in butter or olive oil or roasting with keto-friendly seasonings are the best ways to prepare yellow beans.
Substitute with Other Veggies: If you need to replace beans in a recipe, consider using mushrooms, eggplant, or ground meat for a similar texture.
Read Labels Carefully: Always check for added sugars in pre-packaged or canned bean products, as this will increase the carb count.

Yellow Beans and Keto: A Closer Look at the Carbs

The ketogenic diet requires strict carbohydrate restriction, typically limiting intake to 20–50 grams of total carbs per day. While many traditional beans are excluded due to their high starch content, yellow wax beans are an exception. Like their green counterparts, yellow beans (also known as wax beans) are technically a type of snap bean and have a low net carb count, which makes them a suitable choice for a keto lifestyle when consumed in moderation.

Unlike high-carb legumes such as black beans, pinto beans, or kidney beans, snap beans have a nutrient profile that fits within the strict macronutrient ratios of keto. The key lies in understanding the concept of 'net carbs'—the total carbohydrates minus the dietary fiber. Since yellow beans are high in fiber, their net carb count is significantly lower than their total carb count.

For example, a one-cup serving of raw yellow beans contains about 7.1 grams of total carbs, but with 3.6 grams of fiber, the net carb count is only 3.6 grams. This low-carb profile allows for a decent-sized portion without jeopardizing your state of ketosis.

Nutritional Comparison: Yellow Beans vs. Other Beans

Choosing the right beans for your keto diet requires knowing the nutritional differences. Here's a comparison table highlighting the net carbs per half-cup serving of various beans to help you make informed decisions:


Bean Type	Net Carbs (per ½ cup serving)	Keto Friendliness
Yellow Wax Beans	~1.8g (raw)	High - Excellent choice for keto.
Green Beans	~2.5g	High - Very similar to yellow beans.
Black Soybeans	~2g	High - One of the most keto-friendly bean options.
Black Beans	~12g	Low - Avoid or consume in very small quantities.
Pinto Beans	~15g	Low - Not suitable for a strict keto diet.
Kidney Beans	~15.4g	Low - Not suitable for a strict keto diet.

Preparing Yellow Beans for Keto

To make your yellow beans even more keto-friendly, focus on low-carb cooking methods and seasonings. Avoid high-carb ingredients and sugary marinades. Here are some simple preparation ideas:

Roasted: Toss yellow beans with olive oil, salt, pepper, and garlic powder, then roast them until tender and slightly crispy.
Sautéed: Sauté yellow beans in bacon grease or butter with fresh garlic for a rich, flavorful side dish.
Steamed: Steam the beans and toss with a pat of butter, lemon juice, and herbs like dill or parsley.
Cold Salad: Blanch yellow beans and add them to a cold salad with vinaigrette, avocado, and crumbled feta cheese.

Low-Carb Alternatives to Beans

If you want to avoid beans entirely or are looking for more variety, several excellent low-carb alternatives can provide a similar texture or heartiness to your dishes. Some great options include chopped mushrooms, eggplant (can be puréed), avocado, boiled peanuts, and ground meat.

The Keto Verdict on Yellow Beans

For those on a ketogenic diet, yellow beans can be a valuable exception to the general rule of avoiding beans. Their low net carb count and high fiber content allow for their inclusion when consumed in moderation. Portion control is crucial for staying within your daily carbohydrate limits. While high-carb beans should be avoided, yellow beans can add variety and nutrients to your low-carb meal plan. Prioritizing low-carb cooking methods and pairing them with other keto-friendly ingredients ensures you can enjoy this versatile vegetable without jeopardizing your dietary goals.

For more information on the ketogenic diet, including comprehensive food lists and meal plans, consult reliable resources like Healthline: Are Beans Keto-Friendly?.

Conclusion: Making Yellow Beans Work on Keto

In conclusion, you can eat yellow beans on keto, with the important caveat of moderation. Unlike high-carb legumes, yellow wax beans have a low net carb count due to their high fiber content. This makes them a safe and nutritious addition to a ketogenic diet when portion sizes are managed carefully. To maximize their benefits, focus on cooking methods that don't add extra carbs, like roasting or sautéing with healthy fats. By understanding their nutritional profile and incorporating them strategically, you can enjoy the texture and flavor of yellow beans while successfully maintaining ketosis.

Frequently Asked Questions

For keto purposes, yellow beans (wax beans) and green beans are very similar nutritionally. Both are low in net carbs and can be included in a ketogenic diet when portion sizes are controlled.

The amount of yellow beans you can eat depends on your personal daily carb limit. Since one cup of raw yellow beans has just 3.6g of net carbs, a moderate serving can easily fit into most keto plans.

Yes, canned yellow beans can be keto-friendly, but you must check the label for added sugars or preservatives. Rinsing them before use can also help reduce any added sodium.

One cup of raw yellow beans (wax beans) contains 7.1g of total carbs and 3.6g of net carbs after subtracting the dietary fiber.

No, not all beans are off-limits, but most traditional, starchy beans like pinto or kidney beans are too high in carbohydrates. Low-carb options like yellow beans, green beans, and black soybeans are acceptable in moderation.

If you're seeking alternatives, you can use other low-carb vegetables like asparagus, broccoli, or Brussels sprouts. For dishes needing a creamier texture, consider eggplant or avocado.

Yellow beans work well as a side dish to pair with protein sources like chicken, beef, or fish. They can also be added to stir-fries or roasted vegetable medleys to provide texture and nutrients without the high carb count.