Can You Have Beans on Keto?
Beans are a staple in many dishes and across several different countries. From chili to burritos to black bean brownies, beans are incorporated into many recipes as a plant-based source of protein and flavor. But, since beans are higher in carbohydrates than some other vegetables, can you have beans on keto? Let’s break down the nutrition of some of the most common types of beans and whether or not they can be enjoyed on a ketogenic diet.
Kidney Beans
Kidney beans are often used in dishes like chili. They come in two varieties: dark and light kidney beans.
Nutritional Information: 100g of dark red kidney beans contain 25.9g of protein, 1.31g of fat, 41g of total carbohydrates, and 4.3g of fiber. [1] Similarly, 100g of light red kidney beans contain 25g of protein, 1.03g of fat, 41.4g of total carbohydrates, and 4.5g of fiber. [2]
Verdict: Due to the high carbohydrate count, kidney beans are not acceptable for consumption on a ketogenic diet.
Red Beans
Red beans are commonly confused with kidney beans due to their color but they are actually a different variety of beans. Red beans are brighter than kidney beans and have a more hearty, bean-like taste, as compared to kidney beans.
Nutritional Information: 100g of dry red beans contain 21.3g of protein, 1.16g of fat,43.7g of total carbohydrates, and 4g of fiber. [3]
Verdict: Red beans have 39.7g of net carbs per 100g serving making them unacceptable for consumption on a low-carb or keto diet.
Navy Beans
Despite the name, navy beans are not actually navy. They are white in color and commonly used in American soups.
Nutritional Information: A 100g serving of navy beans have 24.1g of protein, 1.51g of fat, 42.4g of total carbohydrates, and 4.3g of fiber. [4]
Verdict: Navy beans are not keto-friendly due to their high carbohydrate content.
Pinto Bean
Pinto beans, or speckled beans, are commonly used in Mexican dishes to add flavor and texture.
Nutritional information: A 100g serving of pinto beans contains 23.7g of protein, 1.24g of fat, 42.6g of total carbs, and 4.1g of fiber. [5]
Verdict: Pinto beans are too high in net carbs to be keto-friendly. If consumed, it should be done so in moderation.
Green Beans
Green beans are a common side dish and casserole favorite during thanksgiving. Unlike most other beans, green beans after consumed with the casing versus just the bean alone.
Nutritional information: 100g of green beans contains 1.83g of protein, 0.39g of fat, 4.11g of total carbohydrates, and 2.82g of fiber. [6]
Verdict: Green beans are keto-friendly and can be consumed in moderation. Try this recipe for baked green bean fries.
Black Beans
Black beans are a fibrous bean that is black in color, as the name suggests. Black beans have a more mild taste and are therefore used in many dishes (including desserts) to add texture without compromising taste.
Nutritional information: 100g of black beans has 6.03g of protein, 0.29g of fat, 16.6g of total carbohydrates, and 6.9g of fiber. [7]
Verdict: One serving of black beans contains 9.7g of carbohydrates. Because of the high fiber count, black beans can be added to a keto diet, as long as they are consumed in moderation. Compared to other traditional beans used in dishes like soups or salad, black beans are relatively the most keto-friendly.
Want to try adding black beans into your diet? Try this dark chocolate and coffee black bean brownie recipe! The brownies add texture, but you won’t even be able to tell they are in there!
Do You Enjoy Beans On A Keto Diet?
Comment below and share your thoughts with the community!
References
Beans, dry, dark red kidney. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/747440/nutrients
Beans, dry, light red kidney. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/747438/nutrients
Beans, dry, red. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/747431/nutrients
Beans, dry, navy. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/747441/nutrients
Beans, dry, pinto. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/747445/nutrients
Beans, snap, green, raw. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
Beans, black, mature seeds, canned, low sodium. FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/175238/nutrients
