Are Black beans keto?
Not keto-friendly 12.9 g net carbs per half a cup (86 g) — 65% of a 20 g keto day.
Short answer: Not in normal portions. Half a cup (86 g) of black beans: 12.9 g net carbs — 65% of a strict 20 g keto day — with 0.4 g fat and 7.7 g protein.
Beans are high in fibre, but not high enough to cancel their starch. Black soybeans are the low-carb bean substitute in chilli.
How black beans fits a keto carb budget
On a 20 g day, one serving uses 65% of your budget, leaving 7.1 g for everything else. Measure portions rather than eyeballing them.
Worked example. 86 g of black beans = 20.4 g total carbs − 7.5 g fibre = 12.9 g net carbs, 0.4 g fat, 7.7 g protein and 114 kcal.
If you still want some, plan it: a strict day is 20 g, and how net carbs are counted explains why the fibre here does not rescue it.
Nutrition facts
| Nutrient | Per 100 g | Per half a cup (86 g) |
|---|---|---|
| Calories | 132 kcal | 114 kcal |
| Fat | 0.5 g | 0.4 g |
| Protein | 8.9 g | 7.7 g |
| Total carbohydrate | 23.7 g | 20.4 g |
| Fibre | 8.7 g | 7.5 g |
| Net carbs | 15 g | 12.9 g |
Where the energy comes from:
How to eat black beans on keto
- Use extra ground beef and diced mushrooms for a no-bean chilli.
Lower-carb swaps
| Swap | Net carbs / serving | Saves |
|---|---|---|
| Mushrooms (one cup sliced) | 1.6 g | 11.3 g |
Compared with other starches
Black beans ranks #2 of 8 starches in our database by net carbs per 100 g (lowest first). The foods keto removes. Here is exactly how far over the budget each one goes.
| Food | Net carbs / 100 g | Per serving |
|---|---|---|
| Lentils (cooked) | 12.2 g | 12.1 g |
| Quinoa (cooked) | 18.5 g | 34.2 g |
| Chickpeas (cooked) | 19.8 g | 16.2 g |
| White rice (cooked) | 27.8 g | 43.9 g |
| Pasta (cooked) | 29.1 g | 40.7 g |
| Bread (white) | 46.7 g | 13.5 g |
See all starches ranked by net carbs →
Frequently asked questions
How many net carbs are in black beans?
Black beans has about 15 g of net carbs per 100 g (23.7 g total carbohydrate minus 8.7 g fibre), and about 12.9 g per half a cup (86 g).
Can you eat black beans on keto?
Not in normal portions. One half a cup contains 12.9 g net carbs, 65% of a strict daily limit.
Values are per 100 g of the stated preparation, rounded, from USDA FoodData Central. Brands and varieties differ — check the label for packaged products.