
Free Printable: Low Carb & Keto Food List
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Beans are a key food staple around the world (much like rice), and commonly used as a high fiber substitute for meat. If they are so commonplace, are beans keto as well?
Here’s your full guide to beans on keto — complete with carbs in beans for common varieties, keto bean substitutes, and recipes for keto beans.
(For more net carb questions, check this keto food list for easy reference, read the complete keto vegetables guide, or get fast keto answers with these cheat sheets.)
Are Beans Keto Friendly?
No. Unfortunately, keto and beans don’t mix… for the most part. Most beans contain too many carbs to fit easily in a low carb diet.
There are hundreds of varieties of edible beans, dozens of which you can find in conventional grocery stores. Most of them are not keto beans, but always read labels to be sure. Usually, you’ll want to find alternatives to beans on keto – I’ll share some ideas below.
How Many Carbs In Beans?
Do beans have carbs? Yes, without a doubt! For most varieties, the carbs in beans add up quickly.
On average, they most beans have between 12-20 grams net carbs per 1/2-cup serving. Below, we’ll go over the carbs in beans for individual varieties.
How Many Carbs In Black Beans?
Are black beans keto? Not really. A 1/2-cup serving will cost you 13 grams of net carbs [*].
How Many Carbs In Green Beans (String Beans)?
Here’s where keto and beans can work — you can have green beans on keto! A 1/2-cup serving contains 2.9 grams net carbs [*].
How Many Carbs In Pinto Beans?
Are pinto beans keto? Sorry, no — 1/2 cup tallies up at 15 grams of net carbs [*].
How Many Carbs In Refried Beans?
Are refried beans keto? You guessed it — they’re not. You’ll consume 12 grams of net carbs in every 1/2-cup serving [*].
Carbs In Kidney Beans
What about kidney beans — are they keto? Also no: 1/2 cup of plain kidney beans will cost you 14 grams of net carbs [*].
Carbs In Lima Beans
You shouldn’t have lima beans on keto, either. 1/2 cup contains 13 grams of net carbs [*].
Carbs In Garbanzo Beans
Are garbanzo beans keto? Still no… If you eat 1/2 cup of garbanzo beans, it will cost you 16 grams of net carbs [*].
Carbs In Navy Beans
Navy beans on keto aren’t a good idea, either. 1/2 cup contains 14 grams of net carbs [*].
Carbs In Baked Beans
Are baked beans keto? Definitely not — especially because they contain added sugar. Just 1/2 cup of baked beans has 20 grams net carbs [*].
Carbs In Soy Beans
Technically, soy beans (and edamame, which are young soybeans) are keto friendly beans — you can eat an entire cup of regular soybeans for 4 grams of net carbs [*].
However, soy beans carry similar problems to soy sauce on keto. They can act like estrogen in the body, are often genetically modified, and can inhibit your body’s ability to absorb key minerals [*, *].
If you practice a “clean” keto diet, you should enjoy these low carb beans in moderation (if at all). On dirty keto, they are okay.
Chart For Carbs In Beans
Pin the chart below to see the net carbs in beans at a glance for all the most common varieties:
How Many Carbs In Beans?Pin It For Later!
Keto Bean Substitutes
Try these substitutes for keto beans. While they may not work in every bean recipe, they’ll still add bulk and flavor to dishes without the high carbs.
- Black Soybeans – These are a popular “dirty” keto bean substitute, and taste similar to black beans.
- Boiled Peanuts – Sounds strange, but these make a popular keto white bean substitute! You may want to soak peanuts before using so they taste less salty. (Keep in mind this is a “dirty” keto option as well.)
- Keto Chili – You won’t miss the beans in this meaty dish.
- Cheesy Taco Skillet – You can still get taco flavors in this skillet without beans.
- Chipotle Turkey Burgers – If you’re used to black bean burgers, this makes a flavorful alternative.
- Chili Cheese Fries – Tastes like the original, without the beans.
- 7 Layer Taco Dip – Who needs refried beans? This dish still packs in flavor without them.
- Roasted Cauliflower Soup – Tastes reminiscent of white beans, without the high carbs.
- Cauliflower Rice – Like beans, cauliflower absorbs spices well in many dishes.
- Chopped Zucchini – Since it cooks up soft, zucchini may substitute for beans in some cases.
- Ground Beef – Add more protein and fat to bean dishes with zero carbs.
- Omit The Beans – In recipes where beans don’t play a starring role, try eliminating them altogether — you might not miss them!
Top 10 Keto Recipes With BeansPin It For Later!
Keto Recipes With Beans
While you can’t eat most beans on keto, green beans are still a clean option for low carb beans. Try these recipes to see for yourself!
Keto Green Bean Casserole
A holiday classic, complete with creamy mushrooms and a crumbly topping.
Get The Keto Green Bean Casserole Recipe
Green Beans Almondine
A naturally keto dish, loaded with sliced almonds, fresh garlic, and lemon.
Get The Green Beans Almondine Recipe
Oven Roasted Green Beans
Pop green beans in a hot oven for an easy side dish that’s ready in a flash.
Get The Roasted Green Beans Recipe
Keto Vegetable Soup
All the flavors of fresh, seasonal veggies — just no beans! You’ll love this simple and comforting soup.
Get The Keto Vegetable Soup Recipe
Conclusion: Are Beans Keto Approved?
So, are beans keto friendly? Keto and beans aren’t compatible in most cases. However, you can serve up dishes with green beans or try a variety of keto bean substitutes to satisfy your cravings.

10 Comments
Rich
0If I am on the carnivore diet with one meal a day and decide to make keto chili being my non-carnivore food, can I add kidney beans (it will be 90% of my carbs)?
Wholesome Yum M
0Hi Rich, That is your call, but your meal would not be keto-friendly if you decided to include beans. Here is an article about carbs in beans. Also, if you are not used to eating them, they will likely cause some digestive upset which may not be worth it!
Beverly
0I started the Keto plan on January 5, 2021, however, I am also incorporating IF along with it. So far I have lost 23lbs. I am doing the 8/16 IF plan and therefore I only eat 2 meals a day. I would like to know do you have any info on how to follow Keto and IF simultaneously?
Wholesome Yum M
0Hi Beverly, I do! Here’s a great article about Intermittent Fasting While on Keto.
Bronwyn Buckingham
0What is the best way to thicken sauces when on Keto? Does almond or coconut flour thicken like normal flour? I love your emails and recipes. Unfortunately a lot of your products do not ship to New Zealand. Thanks for the ongoing support.
Maya | Wholesome Yum
0Hi Bronwyn, No, almond and coconut flour will not thicken sauces because they lack the starch that traditional thickeners have. Instead, you can use xanthan gum (very small amounts), gelatin powder, or cream cheese, depending on what you are using it for. I’m working on getting my products available internationally – you can sign up for the international waitlist here.
Carri
0I’ve made my regular chili recipe before but using black soy beans. It was so nice to taste chili again, but I must say, (I had bought dry beans) cooking the black soy beans to tenderness takes a LONG time. Much longer than other beans. So be prepared to cook them way before. And don’t think adding them to your already made chili will further soften them. No it doesn’t. I found it hard to even find canned black soy beans in the markets (I’m in Southern California). Years ago I could find them, but even in Mother’s market and Sprouts they were no where to be found. So I found them on line and the cheapest route was to buy the dried beans. So that’s what I recommend.
Cinda
0Growing up we would let the green bean grow until the pod turned yellow and then shell them out and cook them and eat them as a dried bean. Would that work on the Keto diet? If so would the still be 2.9 grams in a 1/2 cup? We called them shellie beans.
Wholesome Yum M
0Hi Cinda, I am not familiar with eating green beans this way. The carb count is probably close to green beans, they perhaps contain a little less fiber since you aren’t consuming the outside shell.
Cinda
0Thanks, for your info.