Can I Eat Beans on Keto? Lets Talk Net Carbs, Fiber and BEANS!

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Are beans on keto a thing? WELL, depends on what kind of beans we are talking about. Let’s chat.

can i eat beans on keto

Wow, we started out a few days ago talking about diarrhea on keto and NOW we get to talk about beans on keto. Well aren’t we just full of gas. Let’s talk beans. Here is our Daily Keto question for today:

Can I Eat Beans on Keto?

I don’t know about your house, but pre-keto we were all about chili with beans. Kidney beans, chili beans, pinto beans and black beans are my choice for making up CARB chili. Now a days, I do a beanless chili because hello – CARBS and keto. So could I do beans on keto? Sure – but just not the kind that I typically do. 

What Kind of Beans Can I Eat on Keto?

So if you can’t have all the yummy beans that go into a good bowl of Texas chili – what can you eat while on the keto diet? You knew this was coming right?

Low Carb Beans

I am spilling the beans on what low carb beans you CAN eat. So maybe you are like me and thought woah, now I KNOW beans have fiber – so they can’t haven’t THAT many carbs, right?

low carb beans

Well, low carb friends – I hate to break it to you but someone has got to do it. Outlook is not good Here are some suggestions and the net carb count to give you an idea of how these may fit into your keto diet.  Not what I think of when I think of bean, but these are low carb!


low carb beans edamame

1/2 cup – 3 Net Carbs

Glad to see that edamame isn’t killer in the net carb department. Order as a keto appetizer or buy these for a healthy low carb snack.

If you like edamame, check out this roasted edamame wasabi snack! (available on amazon)

Green Beans

low carb green beans

1/2 cup – 3 Net Carbs

Enjoy fresh green beans. Toss them in butter and shake of garlic – or top with bacon! 

Mung Bean Sprouts

low carb bean sprouts

1 cup – 4 Net Carbs

Enjoy mung bean sprouts in an Asian keto dish. 4 net carbs is for an entire cup of these! 

Snap Peas

1 Cup – 3 Net Carbs

While not sure if technically a snap pea is a bean, it kind of feels like snap peas should fall into this family.

Chili Bean Carbs

Remember how I said I liked my chili? Well here is a look at what those chili bean carbs are. I am sharing this really for myself.

bad news beans on keto

This is to serve as a reminder that beanless chili really ain’t all that bad, considering how carb-a-licious these are!

Kidney Beans – 1/2 Cup – 15 Net Carbs

Black Beans – 1/2 Cup – 13 Net Carbs

Chili Beans – 1/2 Cup – 16 Net Carbs

Pinto Beans – 1/2 Cup – 15 Net Carbs

And More Bad Carb News

Just when you think you’ve had enough of the bad carb bean news, I bring you more. 

Refried Beans – 1/2 Cup – 12 Net Carbs

Chickpeas or Garbanzo Beans – 1/2 Cup – 16 Net Carbs

Navy Beans – 1/2 Cup – 14 Net Carbs

Don’t let this get you down! Go over and read our low carb chocolate post to cheer you up.

Avoid Beans When Possible

So as you can see, the typical bean isn’t the low carb beans that we listed. To stay in ketosis, avoid beans when possible. 

Hopefully you can find some great low carb bean alternatives so that you aren’t missing legumes too bad!

daily keto blog logo

Don’t forget, if you have a Keto question or need advice on that low carb life – we’ve got you! Head over to our Daily Keto Blog page and ask!

*Verify all nutrition data by reading the label or checking with the food brand.


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