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What are some good keto friendly beans?

Are Beans Keto-Friendly?

Navigating the inclusion of beans in a low-carb, high-fat keto diet requires a delicate balance. While they bring valuable nutrients, the challenge lies in their carbohydrate content. Keto enthusiasts commonly aim for a daily cap of 50 grams or less of total carbs, with a stricter limit of 25 grams of net carbs (subtracting fibre and sugar alcohols) to sustain ketosis. Striking this balance demands thoughtful meal planning and portion control, ensuring that the health benefits of beans align with the carb restrictions integral to a successful ketogenic lifestyle. As such, individuals on the keto journey must be strategic in enjoying the nutritional advantages of beans while adhering to their prescribed carb limits for optimal results.

What are some good keto friendly beans?

Keto friendly beans are a valuable addition to a ketogenic diet due to their low carbohydrate content and high fibre and protein levels. These beans are legumes that align with the principles of the keto diet by offering a nutrient-dense, plant-based source of essential nutrients.

Including keto friendly beans in your meals can provide sustained energy levels and help with maintaining satiety, making it easier to adhere to a low-carb eating plan. When selecting keto friendly beans, opt for varieties such as black soybeans, green beans, and edamame, which are lower in carbs compared to traditional beans.

These beans are not only nutritious but also versatile in recipes, allowing for creative and delicious meal options while staying within the keto guidelines. By incorporating keto friendly beans into your diet, you can enjoy a variety of flavors and textures while supporting your overall health and wellness goals.

Understanding the role of keto friendly beans in a ketogenic diet can enhance your meal planning and contribute to a more balanced and enjoyable eating experience. So, experiment with different bean varieties and recipes to discover the diversity and benefits they can offer on your keto journey.

Carb counts of various types of beans



Total carbs

Net carbs

Black beans

20 grams

12 grams

Navy beans

24 grams

14 grams

Kidney beans

20 grams

13 grams

Black soybeans

8 grams

2 grams

Green beans

4 grams

2 grams


25 grams

18 grams

Lima beans

19 grams

12 grams

Pinto beans

23 grams

15 grams


18 grams

11 grams

Black-eyed peas

21 grams

15 grams

Great Northern beans

19 grams

13 grams

Black Beans

  • Black beans are a fantastic keto-friendly option that can add variety and taste to your ketogenic meals. These beans are not only delicious but also packed with essential nutrients that support a healthy diet.
  • One of the key nutritional benefits of black beans is their high protein content, making them a great choice for individuals following a ketogenic lifestyle.
  • They are also rich in fibre, which can aid in digestion and help you feel full for longer periods. When it comes to cooking with black beans, the possibilities are endless.
  • You can add them to salads for a crunchy texture, incorporate them into soups and stews for a hearty meal, or even blend them into a smooth and creamy dip.
  • Additionally, black beans can be roasted with spices for a flavourful snack or mashed to create a nutritious bean spread. Incorporating black beans into your keto diet can bring a new dimension to your meals while providing a healthy dose of protein and fibre.

Green Beans

  • Green beans are indeed a keto-friendly option for those on a low-carb diet. With their low carb content, green beans are a suitable choice for individuals following a ketogenic lifestyle.
  • They contain only a few net carbs per serving, making them a great addition to your meals without interfering with your ketosis.
  • These vibrant veggies are not only low in carbs but also packed with essential nutrients such as vitamins C and K, as well as fibre.
  • You can easily incorporate green beans into your keto diet by serving them as a side dish, adding them to salads, or including them in stir-fries.
  • This versatile vegetable can bring colour and flavour to your ketogenic recipes while keeping you on track with your dietary goals.

Black Soybeans

  • Black soybeans are a keto-friendly option that can be incorporated into your low-carb meals. These beans are rich in protein, making them a valuable addition to a ketogenic diet.
  • With a very good level of protein per serving, black soybeans can help you meet your daily protein requirements while keeping your carbohydrate intake in check.
  • There are various ways to enjoy black soybeans on a keto diet. You can use them in salads, stir-fries, or casseroles to increase the protein content of your dish without compromising your ketogenic goals.
  • Seasoning black soybeans with sea salt, olive oil, or garlic powder can enhance their flavours while keeping them keto-friendly.

Why Keto Beans?

Keto friendly beans offer a versatile and nutritious addition to a ketogenic diet. These low-carb legumes can enhance the variety of meals while providing essential nutrients. Incorporating keto friendly beans into your diet can contribute to balanced nutrition and culinary creativity.

When choosing keto friendly beans, opt for options like black soybeans, black beans, and green beans.Adding these keto friendly beans to your meals can increase fibre intake, support digestive health, and help maintain steady energy levels. From salads to stir-fries, these beans can elevate both the nutritional value and flavour profile of your dishes. Experiment with different recipes and cooking methods to explore the diverse ways of including beans in your keto meal plan.

Keto friendly beans serve as a valuable component of a ketogenic diet, offering a balance of nutrients and culinary possibilities. By incorporating these legumes into your meals, you can enjoy the benefits of healthy eating while following a keto-friendly approach.