Kidney beans are hard to fit on keto. They’re about ~16.4g net carbs per 100g (roughly ~14g net carbs per 1/2 cup cooked), so a normal serving can eat most of your daily carbs. If you include them, keep it to small measured spoonfuls and build the rest of your meal around very low-carb foods.
Kidney beans have fiber and protein, but they’re still starch-heavy for keto.
A typical 1/2 cup serving is often around ~14g net carbs—usually too much for strict keto.
For chili and bowls, skip beans and add extra meat + low-carb veggies instead.
Per 100g (raw)
Source: USDA FoodData Central
| Serving | Net Carbs | Total Carbs | Calories | Notes |
|---|---|---|---|---|
| 1–2 Tbsp cooked (15–30g) | ~2.5–4.9g | ~3.4–6.8g | ~19–38 | A small garnish portion if you’re budgeting carbs. |
| 1/4 cup cooked (≈43g) | ~7.1g | ~9.8g | ~55 | Too much for many strict keto plans unless the rest of the day is very low carb. |
| 1/2 cup cooked (≈86g) | ~14.1g | ~19.6g | ~109 | Common serving size that can consume most of your daily keto carbs. |
| 1 cup cooked (≈172g) | ~28.2g | ~39.2g | ~219 | Very likely to break ketosis for most people. |
Replace kidney beans with extra ground beef plus diced peppers, zucchini, and mushrooms.
Build a bowl on cauliflower-rice and add 1–2 Tbsp kidney beans if you’re budgeting carbs.
Use lettuce, meat, cheese, salsa, and avocado; skip beans and tortilla strips.
Not really. Kidney beans are about 16.4g net carbs per 100g, and a 1/2 cup cooked serving can be around ~14g net carbs, which is tough to fit into strict keto.
If you’re doing flexible keto, you may be able to budget a small amount (like 1–2 Tbsp). Full servings are usually too high-carb for keto.
Yes—kidney beans have fiber, which lowers net carbs versus total carbs. But even the net carbs remain high for keto.
Not necessarily. Carbs depend on the bean type and preparation. Always check the label, and count net carbs based on your actual serving.
For chili and bowls, use extra meat plus low-carb veggies (zucchini, peppers, mushrooms) and serve over cauliflower-rice.