Nutrition Diet: What beans are low carb and fit your wellness goals?

October 23, 2025 •

3 min read

Many people are surprised to learn that while most beans are high in carbohydrates, certain varieties are exceptionally low in net carbs and can fit into a low-carb or ketogenic diet. Determining what beans are low carb is crucial for maintaining ketosis while still enjoying the fiber, protein, and nutrients these legumes offer.

Quick Summary

This guide identifies the best low-carb bean varieties suitable for a ketogenic or low-carb diet, focusing on net carb counts and providing practical tips for incorporating them into your meals while managing carbohydrate intake.

Key Points

Black Soybeans are a Low-Carb Substitute: With only 1g of net carbs per half-cup, they are a fantastic replacement for high-carb beans in many recipes.
Green Beans are Highly Versatile: These are one of the lowest-carb bean options and work well in salads, stir-fries, and as a simple side dish.
Edamame Offers a Protein-Rich Snack: Shelled edamame is a great, low-carb snack that provides a significant protein boost for satiety.
Lupini Beans Need Label Verification: While some brands boast very low or zero net carbs, the content can vary, so always check the specific product's nutritional information.
Check Net Carbs, Not Total Carbs: For low-carb and keto diets, the fiber content in beans is crucial. Always focus on net carbs (total carbs minus fiber).
Avoid High-Carb Varieties: Beans like pinto, kidney, and chickpeas are too high in starchy carbs for a strict low-carb diet and should be avoided or consumed in very small amounts.
Be Mindful of Processed Beans: Pre-made baked beans and refried beans often contain added sugars and should be avoided.
Embrace Bean Substitutes: When a recipe requires beans, look for low-carb replacements like black soybeans, or even non-bean alternatives like mushrooms.

Understanding Net Carbs in Beans

For those following a low-carbohydrate or ketogenic diet, monitoring net carbs is essential. Net carbs are calculated by subtracting the grams of dietary fiber from the total carbohydrates, as fiber is not fully digested and does not raise blood sugar. While most traditional beans contain a high amount of starchy carbohydrates, a few varieties stand out for their low net carb content, making them suitable for conscious consumption.

Low-Carb Bean Powerhouses

Here are some of the top bean varieties for low-carb diets:

Black Soybeans: These are the clear winners for low-carb enthusiasts. A ½-cup serving of canned black soybeans contains as little as 1 gram of net carbs, making them an excellent replacement for regular black beans in chili, dips, and other recipes. They offer a mild, nutty flavor and a rich source of plant-based protein.
Green Beans: Often treated as a vegetable, green beans are a highly versatile and low-carb legume. A ½-cup serving provides only about 2 to 3 grams of net carbs, making them a fantastic side dish or addition to casseroles and stir-fries.
Lupini Beans: A popular snack, especially when brined, these yellow beans are very low in net carbs, with some brands touting zero net carbs per serving. However, net carb content can vary significantly between products, so always check the label. Their unique, waxy texture is a great change of pace for salads.
Edamame (Young Soybeans): These immature soybeans are a great snack or addition to salads. A ½-cup serving of shelled edamame contains around 3 to 4 grams of net carbs. They are also an excellent source of protein, helping to increase satiety.

High-Carb Beans to Limit

To maintain a low-carb diet, it's wise to limit or avoid certain beans that are high in starchy carbohydrates. These include:

Pinto Beans: Roughly 15 grams of net carbs per ½ cup.
Kidney Beans: Approximately 13 grams of net carbs per ½ cup.
Chickpeas (Garbanzo Beans): Around 18 grams of net carbs per ½ cup.
Lima Beans: Contain about 13 grams of net carbs per ½ cup.
Baked Beans and Refried Beans: These processed bean products are often very high in added sugars, dramatically increasing their carb count.

Cooking with Low-Carb Beans

Incorporating low-carb beans into your meals is simple and allows for variety while sticking to your diet. Here are a few ideas:

Chili: Use black soybeans as a direct substitute for regular black or kidney beans in your favorite chili recipe. They will absorb the flavors of the spices and provide the necessary texture without the high carb load.
Salads: Toss green beans, shelled edamame, or brined lupini beans into your salads for added protein and fiber. They provide a satisfying crunch and nutritional boost.
Side Dishes: Roasted green beans with garlic and parmesan cheese is a classic, delicious, and low-carb side. You can also saute green beans with bacon for added flavor and fat content.
Soups: Both black soybeans and edamame work well in soups. They can be added to broths with other low-carb vegetables and a protein source for a hearty, filling meal.

Comparison of Low vs. High-Carb Beans


Bean Variety	Serving Size (cooked)	Approximate Net Carbs	Notes
Black Soybeans	½ cup	1 g	Excellent substitute for high-carb beans.
Green Beans	½ cup	2-3 g	A versatile, vegetable-like legume.
Edamame	½ cup (shelled)	3-4 g	A nutritious, protein-rich snack.
Lupini Beans	½ cup	0-6 g (variable)	Check label for brand-specific carb counts.
Pinto Beans	½ cup	15 g	High in starchy carbs; best avoided.
Kidney Beans	½ cup	13 g	High in starchy carbs; best avoided.
Chickpeas	½ cup	18 g	High in starchy carbs; best avoided.

Conclusion: Navigating Beans on a Low-Carb Diet

While many people mistakenly believe all beans are off-limits for a low-carb lifestyle, this isn't the case. By understanding net carbs and focusing on specific varieties, you can successfully incorporate beans into your diet. Black soybeans, green beans, edamame, and some lupini beans offer excellent nutritional benefits, including fiber and protein, without significantly impacting your daily carb count. Conversely, starchy beans like pinto, kidney, and chickpeas are best limited or avoided. By making smart choices and paying attention to portion sizes, you can continue to enjoy the health benefits of beans while staying on track with your nutritional goals. For more ideas on low-carb vegetables, explore resources from reputable health sites like Healthline.

Frequently Asked Questions

Black soybeans generally have the lowest net carb count among commonly available beans, with some varieties containing as little as 1 gram of net carbs per ½-cup serving.

Yes, some beans can be eaten on a keto diet in moderation. The key is to choose low-carb varieties like black soybeans, green beans, and edamame and to carefully track your net carb intake to stay within your daily limit.

Yes, green beans are a great low-carb choice. A ½-cup serving has only about 2 to 3 grams of net carbs, making them a very flexible and nutritious option for low-carb dieters.

Black beans are a different, high-carb species of bean, while black soybeans are a low-carb variety of the soybean plant. Black soybeans have a milder flavor and significantly fewer carbs than black beans.

Many canned beans, especially those with sauces like baked beans, are high in carbs and added sugars. However, canned black soybeans or green beans can be low-carb, but you should always check the nutritional label for specifics.

Yes, black soybeans are a fantastic low-carb replacement for kidney or pinto beans in chili. They provide the texture and heartiness of traditional beans without the high carb load.

To calculate net carbs, simply subtract the grams of dietary fiber from the total grams of carbohydrates listed on the nutrition label. The result is the number of carbs your body digests.

Yes, edamame and mature soybeans are good low-carb options. Edamame has a net carb count of 3-4g per ½ cup (shelled), and mature soybeans are also low in net carbs.