Black beans are not very keto-friendly unless you keep portions tiny. They’re about ~15g net carbs per 100g (roughly ~13g net carbs per 1/2 cup cooked), which can eat most of a strict keto carb budget fast. If you include them, measure carefully and treat them like a planned carb—not a free “vegetable.”
Black beans are high in fiber and protein, but the net carbs are still high for keto.
A typical 1/2 cup serving is often ~13g net carbs, which is hard to fit into strict keto (20g/day).
For keto bowls and tacos, swap beans for cauliflower-rice or add a smaller “bean garnish” (1–2 Tbsp).
Per 100g (raw)
Source: USDA FoodData Central
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1–2 Tbsp cooked (15–30g) | ~2.3–4.5g | ~3.6–7.1g | ~20–40 | A “garnish” portion that some keto eaters can budget for. |
| 1/4 cup cooked (≈43g) | ~6.5g | ~10.2g | ~57 | Starts to get expensive for strict keto—plan the rest of your day around it. |
| 1/2 cup cooked (≈86g) | ~12.9g | ~20.4g | ~114 | Common serving size that can consume most (or all) of a 20g/day keto limit. |
| 1 cup cooked (≈172g) | ~25.8g | ~40.8g | ~227 | Very likely to break ketosis for most people. |
Build a bowl with cauliflower-rice, ground-beef-80-20, salsa, cheese, and avocado—then add 1–2 Tbsp black beans for texture.
For keto chili, skip beans and bulk up with peppers, zucchini, mushrooms, and extra meat.
If a soup recipe needs beans, stir in a small measured amount and count it like a starch.
Usually no, unless you keep portions very small. Black beans are about 15g net carbs per 100g, and a typical 1/2 cup serving can be ~13g net carbs, which is hard to fit into strict keto.
Cooked black beans are roughly 15g net carbs per 100g. Net carbs per serving depend on portion size—measure your bowl instead of guessing.
If you’re doing flexible keto, you may be able to budget a small amount (like 1–2 Tbsp). For strict keto, black beans are usually best avoided.
Yes—black beans are high in fiber, which lowers net carbs vs total carbs. But even after subtracting fiber, the net carbs are still high for keto.
For bowls and tacos, use cauliflower-rice or extra low-carb veggies for volume. For a “creamy” texture, consider avocado or a small amount of hummus (measured).