Are black beans keto? How many net carbs are in black beans? Read more to find out if this healthy and delicious bean is also keto-friendly.
Black beans are known for their nutritional benefits, high protein content, and their fiber. They also offer plenty of essential vitamins and minerals.
Are Black Beans Keto-Friendly?
Unfortunately, this superfood is not keto-friendly. Though they are packed with protein, fiber, vitamins and more, they do not fit the low-carb, high-fat requirements of a keto diet.
How Many Net Carbs In Black Beans?
Black beans are particularly high in carbohydrates. There are 20.4g of carbs in a half-cup (86g) serving of boiled black beans. With 7.5g of fiber, the USDA estimates they have 13g of net carbs per serving.
Health Benefits of Black Beans
Black beans are nutritious and offer many health benefits. They are a great source of vitamins, minerals, and fiber. They can help lower bad cholesterol levels and they also contain omega-3 fatty acids.
They happen to be a natural anti-inflammatory and are also high in antioxidants. Black beans are a great source of plant-based protein. However, they do have a very high carb count. Even more than other legumes like lentils and peas.
Which Beans Are Keto-Friendly?
Most beans are off-limits on a keto diet. If you don’t cheat on your keto diet much, green beans, edamame, and black soybeans are the safest beans for you to eat.
What Are Some Other Healthy Food to Avoid on A Keto Diet?
- Chickpeas are a healthy ingredient used in many vegan recipes. Though they provide a host of nutritional benefits, they’re also super high in net carbs, with as much as 32 grams per cup of cooked garbanzo beans. Instead of whole chickpeas, satisfy your craving with hummus, which is quite keto friendly.
- Brown Rice may be more nutritious than white rice, but it’s quite similar in terms of carb content. A ½ cup serving contains 23 grams of net carbs, which may be enough to erase your keto progress.
- Sweet Potatoes: though they’re considered more nutritious in comparison to white potatoes, sweet potatoes have too many carbs for a keto diet. A 100g serving of sweet potatoes has a whopping 20 grams of carbohydrates.
- Quinoa is widely considered to be a healthier alternative to rice, but it’s just as unsuitable for keto. According to nutrition information from the USDA, ½ cup of cooked quinoa contains all of 17 grams of net carbs.
- Yogurt is surprisingly high in carbs, especially when sweetened or combined with fruits. For a keto-friendly way to enjoy this dairy product, stick to Greek yogurt, which has less than 5 grams of carbs per 3.5oz
- Oranges (and their juice) are a healthy source of vitamin C and antioxidants, but their sugar content makes them
Black Beans Nutrition (Macros)
How Many Carbs In Black Beans?
There are about 20.4g of carbs in a half-cup (86g) serving of cooked black beans, according to the USDA. Though they are high in carbs, they are low on the glycemic index and contain lots of protein and fiber.
There is very little fat in black beans. Whatever fat content they have is polyunsaturated. In a half-cup (86g) serving, there are 90mg of omega-3 fatty acids and 108mg of omega-6 fatty acids.
Loaded with protein, black beans pack 7.6g of protein per half-cup (86g) serving. In terms of protein intake, black beans are a great addition to your diet.
There are about 114 calories in one serving (86g) of boiled black beans.
Are Black Beans Low Carb?
Though healthy and nutritious, black beans are not a low-carb option. There are 41g of carbs in a single cup of black beans.
What Are the Lowest Carb Beans?
Green beans and soybeans have the lowest count of all beans. They are more suitable for a low-carb, keto diet.
Are Green Beans Keto?
Green beans are keto-friendly. Though they are legumes, they have a relatively low carb count compared to other legumes. There are 7g of total carbs and 4.2g of net carbs in a cup of green beans, according to the USDA.
Are Pinto Beans Keto?
Pinto beans are very high in carbs, so they are not keto-friendly. Even a small serving can kick you out of ketosis. The USDA says there are 45g of carbs in one cup of boiled pinto beans.
Are Kidney Beans Keto-Friendly?
The USDA says there are 40g of carbohydrates in one cup of boiled kidney beans. Their carb count is too high to be keto-friendly.
You May Also Like
- Is Edamame Keto and Carbs in Edamame
- Are Green Beans Keto and Carbs in Green Beans
- Is Quinoa Keto And Quinoa Carbs
Keto Black Beans Substitute
- 1 cup cauliflower rice
- optional other substitutes
- Replace black beans with cauliflower rice according to the recipe
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