Can I have any beans on keto? Low-carb guide

November 28, 2025 •

4 min read

Most beans are typically high in carbohydrates, a definite concern for those on a keto diet. However, you don't have to give up beans entirely if you are careful about your choices and portion sizes, as some varieties are surprisingly low in net carbs.

Quick Summary

This guide explains which beans are suitable for a keto diet, focusing on low-carb options like black soybeans and green beans. It covers why most traditional beans are too high in carbs, how to incorporate keto-friendly varieties, and offers low-carb alternatives for your meal planning.

Key Points

Low-Carb Options: Focus on green beans, black soybeans, and lupini beans, which are low in net carbs and keto-friendly in moderation.
High-Carb Beans: Most traditional beans like kidney, pinto, and chickpeas are too high in net carbs for a ketogenic diet and should be avoided.
Crucial Portion Control: Even keto-friendly beans should be eaten in small portions to prevent exceeding your daily carbohydrate limit and disrupting ketosis.
Track Your Macros: Use a food diary or app to monitor your net carb intake, especially when incorporating new foods like beans.
Explore Alternatives: For the texture and flavor of beans without the carbs, consider using chopped mushrooms, ground meat, or avocado.
Beware of Added Sugar: Always check labels on canned or processed bean products, as they often contain hidden sugars that increase carb counts.
Consult a Professional: Individual carb tolerance varies, so it's wise to consult a dietitian for personalized dietary recommendations.

Navigating Beans on a Keto Diet

The ketogenic diet, defined by a very low carbohydrate, high-fat intake, is designed to induce a metabolic state called ketosis. For most people, this means limiting net carb intake to 20-50 grams per day. The high carbohydrate count in many legumes makes them a potential hazard for maintaining this state. Understanding which beans to choose and which to avoid is crucial for success.

Keto-Friendly Bean Options

While most traditional beans are off-limits due to their high net carb load, a few specific types are low enough to be included in moderation.

Black Soybeans: Often considered the champion of keto-friendly beans, black soybeans have a very low net carb count. A half-cup serving typically contains only 2 grams of net carbs, making them a fantastic substitute for black beans in many dishes.
Green Beans: These are technically a type of snap bean and are treated more like a vegetable in the culinary world. With just 4 grams of net carbs per cup, they are a versatile addition to any keto meal.
Lupini Beans: Though less common, lupini beans are another excellent low-carb choice. They are high in protein and fiber, with some brands even reporting zero net carbs per serving. They are often sold brined in jars or as dried beans and flour.

High-Carb Beans to Avoid

Most common beans are not suitable for a strict ketogenic diet because they can quickly use up a significant portion of your daily carb allowance. These include:

Kidney Beans: Used in many chilis and stews, kidney beans contain over 15 grams of net carbs per half-cup.
Pinto Beans: A staple in Mexican cuisine, pinto beans are also too high in carbs for keto, with around 15 grams of net carbs per half-cup.
Chickpeas (Garbanzo Beans): While hummus is a popular dip, the base ingredient, chickpeas, has a high net carb count of about 17 grams per half-cup. Even a small portion could derail ketosis.
Navy Beans: These contain roughly 13 grams of net carbs per half-cup, making them unsuitable for regular keto consumption.

How to Safely Incorporate Keto Beans

For those who choose to include low-carb beans, careful planning is key to staying in ketosis.

Portion Control: Even with low-carb options like black soybeans, moderation is essential. Start with a small serving, such as a tablespoon, and monitor your body's response.
Track Net Carbs: Always track your daily carbohydrate intake to ensure you don't exceed your personal limit. Using a food diary or a macro-tracking app can be very helpful.
Mindful Preparation: Be cautious with store-bought products like baked beans, which often contain high amounts of added sugar. Opt for making your own keto-friendly versions at home using low-carb beans and sweeteners.

Delicious Bean Alternatives for Keto

If you prefer to avoid beans entirely, many other foods offer similar texture and nutritional benefits without the carb load. These alternatives allow you to create satisfying keto-friendly versions of your favorite bean-based recipes.

Avocado: Adds creaminess and healthy fats to many dishes, similar to hummus or refried beans.
Mushrooms: Absorbing flavors easily, chopped mushrooms can mimic the heartiness of beans in stews or chilis.
Ground Meat: For protein-rich meals like chili, swapping beans for ground meat is a seamless transition.
Riced Cauliflower: Can be used to create a bulkier texture in dishes where beans are typically added.
Boiled Peanuts: A surprisingly good low-carb alternative, boiled peanuts can offer a bean-like consistency and are low in net carbs.

Comparison of Beans on Keto


Bean Type	Serving Size (approx.)	Net Carbs	Keto Status
Green Beans	½ cup	~2 g	Keto-Friendly (Moderate)
Black Soybeans	½ cup	~2 g	Keto-Friendly (Moderate)
Lupini Beans	½ cup	~5 g	Keto-Friendly (Moderate)
Black Beans	½ cup	~12 g	High Carb (Avoid)
Pinto Beans	½ cup	~15 g	High Carb (Avoid)
Kidney Beans	½ cup	~14 g	High Carb (Avoid)
Chickpeas	½ cup	~17 g	High Carb (Avoid)

Conclusion: Making Informed Choices

In conclusion, while the majority of common beans are too high in carbohydrates to be compatible with a strict ketogenic diet, certain types are an exception. By opting for low-carb green beans, black soybeans, or lupini beans and carefully controlling portion sizes, you can enjoy these legumes without compromising ketosis. For those who prefer to steer clear of all beans, numerous keto-friendly alternatives can be used to add flavor and texture to your meals. As with any diet, it's essential to read labels, track your intake, and prioritize whole, unprocessed foods. Remember to consult a medical professional or registered dietitian for personalized dietary advice, as individual carb tolerance can vary significantly.

Here is a guide on how to safely navigate the ketogenic diet.

Frequently Asked Questions

Most traditional, starchy beans like kidney, pinto, black, and chickpeas should be avoided on a strict keto diet because their high net carb content can easily disrupt ketosis.

Yes, green beans are one of the most keto-friendly options. They are low in net carbs, with approximately 4 grams per cup, making them a safe addition to your meal plan in moderation.

Black soybeans are often recommended as one of the best keto-friendly beans, offering a low net carb count of about 2 grams per half-cup serving.

Hummus, which is made from chickpeas, is generally not keto-friendly due to its high carbohydrate content. Small amounts might be tolerated, but it's often best to find a lower-carb alternative.

To calculate net carbs, you subtract the fiber content from the total carbohydrates. This is because fiber is not digested and does not impact blood sugar levels in the same way as other carbs.

Yes, several low-carb alternatives can be used in place of beans, including chopped mushrooms, avocado, and ground meat. These can mimic the texture and heartiness of beans in many recipes.

It is not recommended to use most canned beans, as they are typically high in carbs and can contain added sugars, such as baked beans. It's crucial to check the nutrition label for net carb counts and avoid sweetened versions.