What is the best bean to eat on a low-carb diet?

November 21, 2025 •

4 min read

While most beans are high in carbohydrates, certain low-carb varieties like black soybeans and green beans can be incorporated into a ketogenic or low-carb lifestyle. Choosing the right bean to eat on a low-carb diet depends on your specific carb limits and desired flavor and texture.

Quick Summary

Several types of beans are low enough in net carbs to be enjoyed in moderation on a low-carb or ketogenic diet. Options like black soybeans and lupini beans offer high protein and fiber with minimal net carbs, making them excellent choices for flavorful, filling meals without disrupting ketosis.

Key Points

Black Soybeans: The best all-purpose, low-carb bean, with just 1-2g net carbs per half-cup, ideal for chili and soups.
Lupini Beans: Excellent low-carb snack, especially pickled varieties, often with very low to zero net carbs.
Green Beans: A versatile, vegetable-like low-carb option, adding fiber and texture with only 4g net carbs per cup.
Practice Portion Control: For any bean, moderation is key to staying within your daily carbohydrate limits.
Alternatives Exist: If beans are too high, use mushrooms, avocado, or ground meat for similar texture and heartiness.
Net Carbs vs. Total Carbs: Focus on net carbs (total carbs minus fiber) to accurately track your carb intake on a low-carb diet.
Nutrient-Dense Choices: Low-carb beans like black soybeans offer high protein and fiber, making them a satisfying and nutritious addition.

Navigating Beans on a Low-Carb Diet

For many, beans are a pantry staple, celebrated for their fiber, protein, and versatility. However, on a strict low-carb or ketogenic diet, the high carbohydrate content of traditional varieties like pinto and black beans can be prohibitive. The key to including beans is to select the right kind and practice portion control to manage your daily net carb intake. Net carbs are the total carbohydrates minus the dietary fiber, which has a minimal effect on blood sugar. Choosing beans with a high fiber-to-carb ratio is crucial for staying within your macro goals.

The Lowest-Carb Bean Contenders

Three beans consistently rise to the top as the most suitable for a low-carb diet: black soybeans, lupini beans, and green beans. Each offers a unique nutritional profile and culinary application, allowing for a variety of low-carb meal ideas.

Black Soybeans: The All-Purpose Substitute

Black soybeans are an excellent replacement for high-carb beans like black or kidney beans, particularly in dishes like chili or refried beans. A half-cup serving of canned black soybeans contains only around 1 to 2 grams of net carbs, making them a very safe and versatile option for keto dieters. In addition to being low in net carbs, they are packed with protein, fiber, and anthocyanin antioxidants, which provide numerous health benefits. Their nutty flavor and creamy texture make them a perfect stand-in for traditional beans in soups, stews, and Mexican-inspired recipes.

Lupini Beans: The Nutrient-Dense Snack

Lupini beans, a traditional Mediterranean legume, are prized for their extremely low net carb count and high protein and fiber content. Some packaged varieties boast zero net carbs, making them a great snack option for those with very strict macro limits. They are typically sold pickled in jars and have a firm, waxy texture similar to edamame. While they can be used in salads or side dishes, it's important to check the nutritional label, as the carb content can vary between brands, especially when sold dried or cooked.

Green Beans: The Vegetable-Like Option

Often treated as a vegetable rather than a bean, green beans are an undeniably low-carb choice that can be added to nearly any low-carb meal. A single cup of green beans contains approximately 4 grams of net carbs, offering a crisp, fresh texture and a boost of fiber and vitamins. They work wonderfully as a simple side dish, tossed in a skillet with garlic and oil, or added to casseroles and soups.

Low-Carb Bean Alternatives for Recipes

If you prefer to avoid beans altogether or want more options, several low-carb alternatives can replicate the texture and bulk of traditional beans in recipes.

Mushrooms: Diced mushrooms, especially a flavorful variety like cremini, can be used in chilis or soups to add an earthy flavor and a soft, chunky texture.
Ground Meat: For dishes like chili, simply increasing the amount of ground meat is a classic and effective strategy that keeps the dish hearty and low-carb.
Avocado: Creamy avocado or guacamole can replace refried beans in Mexican dishes, providing healthy fats and fiber with minimal carbs.
Boiled Peanuts: As a legume, boiled peanuts have a texture similar to cooked beans and can be used in some recipes, offering around 6 grams of net carbs per half-cup.

Comparison Table: Low-Carb vs. High-Carb Beans


Bean Variety	Serving Size	Total Carbs (g)	Fiber (g)	Net Carbs (g)	Best for Low-Carb?
Black Soybeans	1/2 cup, canned	8	7	1-2	Yes
Green Beans	1 cup, cooked	9	5	4	Yes
Lupini Beans	1/2 cup, cooked	8	3	5	Yes, but check brand
Edamame	1/2 cup, shelled	9	4	5	Yes
Black Beans	1/2 cup, cooked	20	8	12	No (High)
Chickpeas	1/2 cup, cooked	25	6	19	No (High)
Pinto Beans	1/2 cup, cooked	23	7	16	No (High)

Conclusion: Making the Right Choice for Your Diet

While most beans are too high in carbs for regular consumption on a strict low-carb or keto diet, the information above confirms that the best bean to eat on a low-carb diet is the black soybean. Its remarkably low net carb count, creamy texture, and ability to mimic other beans make it the most versatile and effective choice. Lupini beans and green beans are also excellent, low-carb-friendly options for snacking and side dishes. By understanding the nutritional differences and practicing mindful portion control, you can continue to enjoy the flavor and nutritional benefits of certain beans without compromising your low-carb lifestyle. For more in-depth nutritional information on these and other foods, consider exploring the USDA FoodData Central database.

For those on a very strict ketogenic diet, starting with small portions and monitoring your body's response is always recommended. With these low-carb bean alternatives, you can still enjoy hearty, flavorful meals while staying on track with your health and wellness goals.

Frequently Asked Questions

Yes, but you must choose low-carb varieties like black soybeans, lupini beans, or green beans and eat them in strict moderation. Most traditional beans, like pinto and black beans, are too high in carbs for a typical keto diet.

Black soybeans are a type of soybean with a significantly lower net carb count than traditional black beans. They offer a great keto-friendly alternative with a similar texture and nutty flavor, perfect for dishes like chili or soup.

A half-cup serving of canned black soybeans contains approximately 1 to 2 grams of net carbs, making them an excellent choice for a low-carb or keto diet.

Canned black soybeans and edamame are good low-carb options, but it's important to read the nutrition label. Some canned products, especially varieties like baked beans, can contain added sugars that drastically increase the carb count.

For a low-carb diet, the most commonly recommended beans are black soybeans and certain brands of pickled lupini beans, which often contain the lowest net carb counts.

To make a low-carb chili, you can substitute traditional beans with black soybeans or use alternatives like diced mushrooms, ground meat, or boiled peanuts to maintain a hearty texture.

Yes, shelled edamame is a good choice for a low-carb diet. It provides about 5 grams of net carbs per half-cup, making it a nutritious and satisfying snack or addition to salads.