What Beans Are Keto Diet Friendly?

January 4, 2026 •

4 min read

With a daily net carb limit of 20–50 grams on a standard keto diet, many legumes and beans are considered too high in carbohydrates to be a staple food. However, not all beans are off-limits, and certain varieties are suitable for consumption in moderation. Learning what beans are keto diet friendly can help you add fiber and nutrients to your meals.

Quick Summary

The ketogenic diet, a low-carb, high-fat plan, typically restricts most beans due to their carb content. However, certain legumes like green beans, black soybeans, and lupini beans are low enough in net carbs to fit into a keto eating plan when consumed in moderation. Alternative ingredients are also available.

Key Points

Green beans are very low in net carbs: A half-cup serving contains approximately 2 grams of net carbs, making them a safe and versatile option.
Black soybeans are a top keto-friendly bean: They contain about 1–2 grams of net carbs per half-cup serving and can substitute for regular beans in many recipes.
Lupini beans are another low-carb choice: These ancient legumes have around 5 grams of net carbs per half-cup and are often enjoyed as a snack.
Edamame is moderately keto-friendly: Shelled edamame has about 5 grams of net carbs per half-cup and should be consumed in controlled portions.
Most common beans are too high in carbs: Beans like kidney, pinto, and black beans should be avoided on a strict ketogenic diet.
Portion control is crucial: Even with low-carb bean options, monitoring your serving size is key to staying within your daily net carb limit.
Consider bean alternatives: Substitutes like mushrooms, eggplant, or ground meat can provide similar textures and flavors in recipes without the high carb count.

Why Most Beans Are Not Keto-Friendly

Most beans, while healthy and packed with protein and fiber, contain a high amount of carbohydrates that can quickly exceed a keto dieter's daily net carb limit. For a ketogenic diet to be effective, carbohydrate intake must be very low, forcing the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. Consuming a single half-cup serving of high-carb beans like pinto or kidney beans can use up nearly an entire day's carb budget.

The Best Keto-Friendly Beans

Fortunately, a few specific bean varieties are low enough in net carbs to be included in a ketogenic diet. Portion control is essential, even with these low-carb options, to ensure you remain in ketosis.

Green Beans: Often considered a vegetable rather than a traditional bean, green beans are one of the most keto-friendly options available. A half-cup serving contains only about 2 grams of net carbs. They are a great source of fiber and vitamins C and K, making them a versatile side dish or addition to stir-fries.
Black Soybeans: These stand out for their exceptionally low net carb count. A half-cup serving of cooked black soybeans has as little as 1 to 2 grams of net carbs, while still delivering fiber and protein. They can be used as a replacement for traditional black beans in recipes like chili, refried beans, or dips. It's important to check the nutritional label, as net carbs can vary by brand and preparation.
Lupini Beans: An ancient legume often found pickled, lupini beans are another excellent low-carb option. A half-cup serving of cooked lupini beans contains around 5 grams of net carbs and is a great source of plant-based protein and fiber. They are a perfect snack or salad topping.

Other Legumes and Beans to Consider with Caution

Some other legumes can be included in a keto diet, but only in very small, controlled portions due to their slightly higher net carb content.

Edamame: These immature soybeans are higher in fiber than many legumes, which helps reduce their net carb count. A half-cup serving of shelled edamame has about 5 grams of net carbs. They are a popular snack and can be added to salads, but portion sizes must be strictly monitored.
Mung Beans: While not a staple, small amounts of mung beans might be included in a more flexible low-carb diet. A half-cup of cooked mung beans contains about 12 grams of net carbs. They are not ideal for strict keto but can be used in tiny portions for flavor.

Comparison of Keto-Friendly Beans (Net Carbs per ½ Cup, Cooked)


Bean Type	Net Carbs	Keto Compatibility	Notes
Black Soybeans	~1–2g	Excellent	Best substitute for traditional beans; versatile in many recipes.
Green Beans	~2g	Excellent	More of a vegetable; works well as a side dish or in stir-fries.
Lupini Beans	~5g	Good	Usually pickled; makes a great snack or addition to salads.
Edamame (shelled)	~5g	Good	Can be used as a snack or in salads; requires strict portion control.
Mung Beans	~12g	Occasional	Can be used in very small quantities for flavor, but not a staple.

Keto-Friendly Bean Alternatives

If you prefer to avoid beans altogether or want more variety, several excellent keto-friendly substitutes can mimic the texture and flavor of beans in recipes.

Mushrooms: In savory dishes like chili, mushrooms can provide a satisfying, meaty texture. Enoki mushrooms are particularly low in carbs, with only about 3 grams of net carbs per cup.
Eggplant: Diced or pureed eggplant can be used in place of beans in dishes like refried beans or dips. A popular alternative is baba ganoush, a dip made from eggplant instead of chickpeas.
Avocado: High in healthy fats and low in carbs, avocado is a great substitute for creating creamy dips and spreads.
Ground Meat or Sausage: For dishes like chili, replacing beans with more ground meat or sausage can boost flavor and fat content while keeping carbs low.
Cauliflower: Riced or finely chopped cauliflower can be used to add bulk and a neutral flavor base to dishes, similar to how beans would function.

Conclusion

While most beans are not suitable for a strict ketogenic diet due to their high carb content, dieters don't have to give up beans entirely. Low-net-carb options like black soybeans, green beans, and lupini beans can be enjoyed in moderation. By paying close attention to portion sizes and considering clever bean alternatives like eggplant and mushrooms, you can easily incorporate new textures and flavors into your meals without jeopardizing ketosis. Always verify nutritional information, especially when buying pre-packaged products, to avoid hidden sugars. For more detailed information on keto vegetables, consult resources from health and nutrition experts.

Note: The nutritional values for black soybeans can vary between brands. It is essential to read the nutrition facts label on the product you purchase to ensure it aligns with your keto macros.

Frequently Asked Questions

Yes, but most traditional beans are too high in carbs for a strict keto diet. Only a few specific types, such as green beans, black soybeans, and lupini beans, are low enough in net carbs to be included in moderation.

Green beans are one of the most keto-friendly beans, with a half-cup serving containing approximately 2 grams of net carbs. This makes them a safe option for many keto dieters.

Yes, black soybeans are often considered the best substitute for regular beans. They are very low in net carbs (about 1–2 grams per half-cup) and work well in recipes like chili or refried beans.

A half-cup serving of cooked lupini beans contains around 5 grams of net carbs. They are an excellent, high-protein snack for a keto diet.

Edamame can be a good keto snack if portion-controlled. A half-cup of shelled edamame contains about 5 grams of net carbs, so it should be enjoyed in moderation to stay within your carb limits.

Good alternatives include mushrooms, eggplant (for dips), ground meat, and cauliflower. These ingredients can provide the texture and bulk of beans in recipes without the high carb count.

Traditional beans like kidney, pinto, and black beans are high in starch and, therefore, high in net carbs. A half-cup serving can contain 12 grams or more of net carbs, which is too much for a typical daily keto allowance.