How Many Carbs Are in a 1/4 Cup of Beans?

January 7, 2026 •

3 min read

The carbohydrate content in a 1/4 cup of beans can vary significantly, ranging from just 2 grams in green beans to as much as 14 grams in certain canned varieties. This variation depends heavily on the bean type and preparation method.

Quick Summary

This nutritional breakdown provides total and net carb counts for a 1/4 cup serving of common beans, including black beans, pinto beans, and chickpeas.

Key Points

Variable Carb Count: A 1/4 cup serving's carb content varies significantly by bean type, from 2g in green beans to over 10g in navy or white beans.
Net Carbs are Key: For most people, focusing on net carbs (Total Carbs - Fiber) is more useful for understanding a food's impact on blood sugar, as fiber is indigestible.
High in Fiber: Despite being rich in carbohydrates, beans provide a substantial amount of dietary fiber, which promotes digestive health and sustained energy.
Preparation Matters: The carb count can be influenced by whether the beans are cooked from dry or come canned, and if canned, what ingredients are added.
Low-Carb Bean Options: Some beans, like green beans and black soybeans, are particularly low in carbs and can be suitable for keto or low-carb diets in moderate amounts.
Glycemic Load: The complex carbohydrates and high fiber in beans result in a low glycemic index, meaning they cause a slower, more gradual rise in blood sugar.

The Importance of Understanding Carb Content in Beans

Beans are a cornerstone of many healthy diets, celebrated for their high fiber, protein, and essential nutrients like folate and iron. However, for those monitoring carbohydrate intake, such as individuals on a low-carb, keto, or diabetic diet, knowing the specific carb count per serving is crucial. The quantity can fluctuate widely depending on the type of bean and whether it is fresh, canned, or cooked from dried form.

This guide will provide a straightforward comparison of carbohydrate content for a consistent 1/4 cup serving of several common bean varieties. By focusing on both total carbohydrates and net carbohydrates (total carbs minus fiber), you can make informed decisions about your dietary choices.

Total vs. Net Carbs: What's the Difference?

When analyzing the nutritional profile of beans, it is important to distinguish between total and net carbohydrates. Total carbohydrates represent the full amount of carbs in the food. Net carbs are derived by subtracting the dietary fiber from the total carbs. Since dietary fiber is a type of carbohydrate that the body cannot digest, it does not raise blood sugar levels in the same way as other carbs. For those managing blood sugar or counting carbs for a specific diet, the net carb value is often the most relevant number.

Carb Comparison of Common Beans (1/4 Cup Cooked or Canned)


Bean Type	Preparation	Total Carbs (g)	Dietary Fiber (g)	Net Carbs (g)	Source
Green Beans	Cooked	2	1	1
Refried Beans	Canned, Fat-Free	8	3	5
Black Beans	Canned	12	4	8
Navy Beans	Cooked	12	5	7
White Beans	Canned	14	3	11
Chickpeas	Cooked	11	3	8
Pinto Beans	Cooked	~11	~4	~7

Note on pinto beans: Nutritional values can vary. The cooked figures provided are estimates based on a 1-cup reference and may differ from canned versions.

Factors Influencing Bean Carbohydrate Content

Several variables can alter the carb content of your beans, impacting your nutritional calculations. Awareness of these factors is essential for accurate meal planning.

Dry vs. Canned: Canned beans often contain different carbohydrate counts compared to beans cooked from dried form. The canning process can alter the nutrient profile, and the addition of salt or sugars in some canned varieties can further change the macros. Always check the nutritional label of your specific canned product.

Preparation Method: When cooking beans from dry, the cooking time and liquid absorption can affect the final carb density. Ingredients added during preparation, such as sauces or seasonings, can also contribute significantly to the total carbohydrate count.

Varietal Differences: As the table shows, different bean types have distinct nutritional profiles. For instance, green beans are botanically a legume but nutritionally closer to a non-starchy vegetable, explaining their very low carb count compared to starchy beans like navy or kidney beans. Black soybeans are another notably low-carb option.

Beyond Carbs: The Health Benefits of Beans

Regardless of their carb content, beans offer numerous health benefits that make them a valuable addition to most diets. The carbohydrates they contain are complex, meaning they are digested slowly and provide sustained energy.

Excellent Source of Fiber: Beans are packed with dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Plant-Based Protein: They are a fantastic source of plant-based protein, crucial for muscle repair and overall body function.
Rich in Micronutrients: Beans are a powerhouse of essential vitamins and minerals, including folate, iron, and potassium.
Heart-Healthy: Regular bean consumption is associated with improved heart health due to their fiber content and low fat composition.

A Balanced Approach to Incorporating Beans

For those watching their carb intake, selecting beans with higher fiber can help mitigate the impact on blood sugar. Lower-carb options like green beans or black soybeans can be used more freely, while starchy beans can be enjoyed in smaller portions. Pairing beans with other low-carb vegetables or lean proteins can create a balanced, nutritious meal that provides both energy and essential nutrients. As demonstrated by the Glycemic Index Research and GI News, beans' rich fiber content ensures their carbohydrates are digested slowly, leading to a lower glycemic impact compared to simple carbs.

Conclusion

Understanding how many carbs are in a 1/4 cup of beans is vital for effective dietary management. While the numbers vary by bean type and preparation, most cooked or canned beans fall within a moderate carb range, offset by a substantial amount of beneficial dietary fiber. By paying attention to the net carb count and focusing on balanced portion sizes, you can continue to enjoy the immense health benefits that these versatile legumes have to offer.

Frequently Asked Questions

Total carbs are all carbohydrates present in the food, while net carbs are the total carbs minus dietary fiber. Fiber is indigestible and does not affect blood sugar, so net carbs provide a more accurate picture for those monitoring carb intake.

Green beans have one of the lowest carb counts, with only 2g of total carbohydrates per 1/4 cup serving.

The carb content can vary. Some canned beans, particularly those with added sugar in sauces, might be higher in carbs. However, canned beans that are simply packed in water or brine are comparable to cooked dry beans, but it's always best to check the specific product's label.

Yes, beans contain carbohydrates that will affect blood sugar. However, because they are also rich in fiber, they have a low glycemic index and are digested slowly, leading to a more gradual rise in blood sugar compared to simple carbohydrates.

Yes, in moderation. While most beans contain moderate-to-high levels of carbohydrates, options like green beans and black soybeans are very low in net carbs and can fit into a low-carb diet. For higher-carb beans, it is recommended to enjoy them in controlled portion sizes.

For a 1/4 cup serving, net carb values differ significantly. Green beans have about 1g net carb, refried beans 5g, black beans 8g, navy beans 7g, and white beans 11g, showcasing the need to check specific varieties.

Rinsing canned beans can reduce their sodium content, but it generally does not significantly alter the carbohydrate or fiber content.