Which Beans Are Carbohydrates? A Nutritional Breakdown

January 13, 2026 •

3 min read

Most beans are packed with complex carbohydrates, providing a significant source of energy. This diverse group of legumes also offers protein and fiber, though the exact macronutrient breakdown varies significantly by type, making some more carb-dense than others. Understanding which beans are carbohydrates is key for managing specific dietary goals, like those on a low-carb or keto plan.

Quick Summary

An overview of how different bean varieties fall on the carbohydrate spectrum, from high-carb options to lower-carb choices. Explores the role of fiber and net carbs, aiding in informed decisions for various diets.

Key Points

All Beans Contain Carbs: Beans are primarily composed of complex carbohydrates, not just protein.
Net Carbs Matter: For low-carb diets, focus on net carbs (total carbs minus fiber) to understand a bean's impact on blood sugar.
Lower-Carb Options: Green beans and black soybeans are excellent choices for low-carb or keto diets due to their minimal net carb content.
Higher-Carb Varieties: Common beans like kidney, pinto, and black beans contain a higher concentration of carbohydrates and starch.
Packed with Fiber: The high fiber content in most beans helps slow digestion, regulate blood sugar, and promote fullness.

All Beans Contain Carbohydrates, But Not Equally

All beans are legumes and contain both protein and carbohydrates. The misconception that beans are solely a protein source is common, but they are also rich in complex carbohydrates, particularly starch. However, the proportion of carbohydrates to fiber and protein differs substantially among varieties, making some beans higher in net carbs than others. This is crucial for anyone monitoring carbohydrate intake, such as those on a ketogenic or low-carb diet.

The Role of Complex Carbs and Fiber

Beans are lauded for their complex carbohydrates, which are digested slowly by the body. This results in a more gradual increase in blood sugar, preventing the rapid spikes associated with simple sugars. A significant portion of these carbs is dietary fiber, which is not fully digested. Fiber promotes healthy digestion, satiety, and helps regulate blood sugar levels. Therefore, to understand the true impact of beans on blood sugar, you must look at net carbs (Total Carbs minus Fiber).

High-Carb Beans to Consider

For those not watching their carb intake closely, many popular beans are a fantastic source of energy and nutrients. These varieties are often staples in traditional dishes worldwide. One cup of cooked kidney beans, for example, contains approximately 40.4 grams of total carbohydrates. Pinto beans are similarly carb-dense, with around 22 grams of total carbs per half-cup serving. Baked beans, while delicious, are also notoriously high in both carbs and added sugar. Other examples include chickpeas (garbanzo beans) and navy beans, which offer a high energy and fiber boost.

Lower-Carb and Keto-Friendly Beans

If you're following a low-carb or ketogenic diet, your bean choices become more limited. Green beans are a vegetable-like legume that is very low in carbs, with only about 2 grams of net carbs per half-cup serving. Black soybeans are another excellent option for low-carb diets, providing only 2 grams of net carbs per half-cup. These can be used in recipes that traditionally call for higher-carb beans. Lupini beans, a popular Mediterranean snack, are another low-carb and high-protein alternative. They can be prepared and used in various dishes.

How to Incorporate Beans into Different Diets

For high-carb diets: Enjoy a wide variety of beans, such as kidney, pinto, and black beans, in soups, chilis, and side dishes. Their high fiber and protein content will keep you feeling full and energized. Combine them with grains like rice to create a complete protein source, as traditionally done in many cultures.
For low-carb diets: Focus on green beans, black soybeans, and lupini beans. Use black soybeans to make low-carb refried beans or add them to soups. Green beans are a versatile side dish and can be prepared simply with spices.

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


Feature	High-Carb Beans (e.g., Kidney, Pinto)	Low-Carb Beans (e.g., Green Beans, Black Soybeans)
Total Carbohydrates	High (20+ grams per 1/2 cup)	Low (4-8 grams per 1/2 cup)
Net Carbohydrates	High (12+ grams per 1/2 cup)	Very Low (2 grams per 1/2 cup)
Fiber Content	High (7-10 grams per 1/2 cup)	Low to Moderate (2-5 grams per 1/2 cup)
Ideal For	General health, weight management, balanced diets	Strict ketogenic or low-carb diets

Conclusion

In summary, the question of which beans are carbohydrates is nuanced: nearly all beans are, but to varying degrees. For general health, all beans are a nutrient-dense food rich in complex carbohydrates and fiber, offering sustained energy. For those following specific low-carb or ketogenic diets, green beans and black soybeans are the most suitable choices due to their significantly lower net carb count. Regardless of the variety, incorporating beans into your diet provides an excellent source of plant-based protein, vitamins, and minerals that contribute to overall well-being.

Frequently Asked Questions

No, not all beans are high in carbs. While most mature, dried beans are carb-dense, some varieties like green beans and black soybeans are significantly lower in net carbohydrates and are suitable for low-carb diets.

Green beans and black soybeans have the lowest carbohydrate content. A half-cup serving of either contains only about 2 grams of net carbohydrates.

Beans have a low glycemic index and are rich in fiber, which means they cause a slower and more gradual rise in blood sugar compared to other high-carb foods. They are beneficial for blood sugar management.

Net carbs are the total carbohydrates in a food minus the dietary fiber. Since the body doesn't fully digest fiber, net carbs provide a more accurate measure of the carbohydrates that actually affect blood sugar levels.

Beans are both a protein and carbohydrate source. They are nutrient-dense powerhouses that offer significant amounts of both macronutrients, along with vitamins and minerals.

On a strict ketogenic diet, most beans are too high in net carbs. However, low-carb options like black soybeans and green beans can be consumed in moderation while following keto.

To reduce the carb impact of bean dishes, you can use lower-carb bean varieties like black soybeans or green beans. Portion control and pairing with low-carb ingredients are also effective strategies.