Do Nigerian Beans Have Carbs? Unpacking the Nutritional Facts

January 4, 2026 •

3 min read

According to nutritional data, raw Nigerian brown beans contain approximately 56.57g of carbohydrates per 100g, confirming that Nigerian beans have carbs. These versatile and delicious legumes are a staple in the Nigerian diet, but their high carbohydrate content is often a topic of discussion for those monitoring their intake, especially with conditions like diabetes.

Quick Summary

Nigerian beans, including popular varieties like oloyin and black-eyed peas, are rich in complex carbohydrates and dietary fibre, contributing to their nutritional value. The low glycemic index of these legumes provides sustained energy, making them a healthy part of a balanced diet, even for those watching their carb consumption.

Key Points

Carbohydrates Present: Yes, Nigerian beans have carbs, primarily in the form of complex carbohydrates and dietary fibre.
Complex Carbs: The high content of complex carbohydrates provides sustained energy release, unlike simple sugars.
Low Glycemic Index: Many Nigerian bean varieties have a low glycemic index, making them a suitable food choice for managing blood sugar levels.
Rich in Fibre: The significant dietary fibre content aids digestion, promotes fullness, and helps regulate cholesterol.
Nutritional Powerhouse: Beyond carbs, Nigerian beans are rich in protein, iron, and other essential minerals, making them a highly nutritious food.
Variety in Content: The carbohydrate content can vary between different types of Nigerian beans, such as oloyin and black-eyed peas.

Understanding the Macronutrients in Nigerian Beans

Contrary to a common misconception that beans are purely a protein source, they are a powerful combination of macronutrients, with carbohydrates being the most abundant. The key takeaway, however, is the type of carbohydrate. Nigerian beans are packed with complex carbohydrates and dietary fibre, which are digested slowly by the body. This slow digestion process offers a steady release of energy, preventing the rapid blood sugar spikes associated with simple sugars.

For example, a study comparing the glycemic indices of local Nigerian cowpea varieties found that they elicit a low postprandial rise in blood glucose levels, a significant advantage for metabolic health. This highlights that the carbohydrate profile in Nigerian beans is beneficial, not detrimental, to one's diet when managed correctly.

The Role of Dietary Fibre

Dietary fibre, a non-digestible carbohydrate, plays a crucial role in the nutritional value of Nigerian beans. It aids in digestion, promotes a feeling of fullness, and can help manage cholesterol levels. Many Nigerian bean varieties offer a substantial amount of fibre. For instance, 100g of cooked honey beans (oloyin) contains 5.4g of fibre, which significantly impacts the 'net carb' calculation and overall health benefits.

Popular Nigerian Bean Varieties and Their Carbohydrate Content

Nigeria is home to various types of beans, each with its own unique nutritional profile. The popular brown beans (oloyin) and black-eyed peas (white beans) are the most widely consumed. Their carbohydrate content can vary depending on whether they are raw, cooked, or processed. The key is to look at the macronutrient breakdown per serving to understand its impact on your diet.

Let's compare the macronutrient content of some common Nigerian bean varieties per 100g.


Parameters (per 100g)	Oloyin (Cooked)	Drum (Cooked)	White Beans (Black-eyed peas, Cooked)
Carbohydrates	62.48g	64.87g	20.76g
Dietary Fibre	2.24g	2.22g	6.5g
Protein	23.48g	19.63g	7.73g

Note: Nutritional values can vary based on cooking methods and specific bean species.

Nutritional Comparison Explained

As seen in the table, the carbohydrate content of different cooked Nigerian beans can vary significantly. For example, the cooked oloyin and drum varieties show a higher carbohydrate count per 100g than cooked white beans (black-eyed peas). However, these figures represent the total carbohydrate content, including starches and fibre. The true metabolic impact comes from the net carbs (Total Carbs - Dietary Fibre), which is important for those managing blood sugar. The high fibre content in all varieties helps to slow the absorption of these carbs.

Health Benefits of Complex Carbs in Beans

Beyond just providing energy, the complex carbohydrates and fibre in Nigerian beans offer several health advantages:

Blood Sugar Regulation: The low glycemic index of beans means they don't cause sudden spikes in blood sugar, which is crucial for managing and preventing diabetes.
Weight Management: The high fibre content helps you feel fuller for longer, which can reduce overall calorie intake and support weight loss efforts.
Digestive Health: The insoluble fibre promotes regular bowel movements and gut health, preventing constipation and other digestive issues.
Heart Health: Soluble fibre helps lower LDL (bad) cholesterol levels, reducing the risk of heart disease.

Conclusion

Nigerian beans are undeniably a significant source of carbohydrates, but classifying them as 'just carbs' overlooks their powerful nutritional profile. They provide a high amount of complex carbohydrates and essential dietary fibre, along with protein, vitamins, and minerals. Far from being unhealthy, the carbs in Nigerian beans are slow-releasing and beneficial for metabolic health, digestive function, and weight control. For anyone tracking their carb intake, understanding the specific content per bean variety and the impact of its fibre is key to incorporating this healthy staple into a balanced diet.

For more information on the glycemic index of different legume varieties, you can refer to relevant research.

Frequently Asked Questions

Nigerian beans contain both protein and carbohydrates. While they are a good source of plant-based protein, they typically contain a higher percentage of carbohydrates, particularly complex carbs and fibre, which is important for managing overall intake.

Raw Nigerian brown beans (oloyin) contain approximately 56-57g of carbohydrates per 100g, while cooked versions can have lower carb concentrations due to water absorption.

Yes, Nigerian beans are generally considered good for diabetics. They have a low glycemic index, meaning they cause a slow and steady rise in blood sugar. Varieties like oloyin and Sokoto white are particularly recommended.

Net carbs are calculated by subtracting the dietary fibre from the total carbohydrate count. Because Nigerian beans are rich in fibre, their net carb value is lower than their total carb value, providing a better measure of their impact on blood sugar levels.

Yes, the carbohydrate content varies between different bean types. For example, cooked oloyin and drum beans have been shown to have higher total carbohydrate values than cooked black-eyed peas.

Cooking methods affect the carbohydrate concentration. When beans are boiled, they absorb water, which can lower the carbohydrate percentage per 100g serving compared to their raw state. The glycemic index of the cooked beans can also be affected by other ingredients added during preparation.

Nigerian beans are healthy because their carbohydrate content is predominantly complex carbs and fibre, offering a range of benefits. These include stable energy release, improved digestive health, and cholesterol reduction, making them a nutritious part of a balanced diet.