Keto beans & legumes

Most beans and lentils are too starchy for keto. Tofu and black soybeans are the low-carb exceptions.

Lowest in net carbs per serving: tofu (firm) (0.6 g), black soybeans (canned) (1 g), natto (3.2 g), soy nuts (3.5 g), lupini beans (3.9 g).

Keto-friendly 7

Eat these freely within your macros. Low in net carbs per typical serving (about 5 g or less). Fits easily into a 20–30 g daily limit.

Keto-friendly beans & legumes
Food	Net carbs	Calories	Protein	Fat	Fiber
Tofu (firm) ½ cup	0.6 g	181	22 g	11 g	2.9 g
Black soybeans (canned) ½ cup	1 g	120	11 g	6 g	7 g
Natto 1 pack (¼ cup)	3.2 g	93	8.5 g	4.8 g	2.4 g
Soy nuts 1 oz	3.5 g	131	11 g	7.1 g	5 g
Lupini beans ⅓ cup	3.9 g	65	8.6 g	1.6 g	1.5 g
Textured vegetable protein (TVP) ¼ cup dry	3.9 g	78	12 g	0.3 g	4.2 g
Fried tofu (tofu puffs) 3 oz	4.2 g	230	16 g	17 g	3.3 g

Limit — small portions 2

These can fit if you measure them. Swaps shown where they help. Fits keto only in measured portions — roughly 5–10 g net carbs per serving, or easy to overeat.

Limit — small portions beans & legumes
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Hummus 2 tbsp	2.9 g	71	2.3 g	5.3 g	1.7 g	Guacamole Tahini Beans swaps →
Tempeh 3 oz	6.5 g	163	17 g	9.2 g	0 g

Not keto 16

Too many carbs per serving. Here’s what to eat instead. More than about 10 g net carbs per typical serving. Swap it for a low-carb alternative.

Not keto beans & legumes
Food	Net carbs	Calories	Protein	Fat	Fiber	Eat instead
Urad dal (black gram) ½ cup cooked	11 g	95	6.8 g	0.5 g	5.8 g	Black soybeans (canned) Cauliflower Beans swaps →
Mung beans ½ cup cooked	12 g	106	7.1 g	0.4 g	7.7 g	Bean sprouts Black soybeans (canned) Beans swaps →
Refried beans ½ cup	12 g	107	5.9 g	2.4 g	4.4 g	Black soybeans (canned) Guacamole Beans swaps →
Fava beans ½ cup cooked	12 g	94	6.5 g	0.3 g	4.6 g	Black soybeans (canned) Green beans Beans swaps →
Lentils ½ cup cooked	12 g	115	8.9 g	0.4 g	7.8 g	Cauliflower Black soybeans (canned) Beans swaps →
Black-eyed peas ½ cup cooked	12 g	100	6.6 g	0.5 g	5.6 g	Black soybeans (canned) Green beans Collard greens Beans swaps →
Split peas ½ cup cooked	13 g	116	8.2 g	0.4 g	8.1 g	Black soybeans (canned) Cauliflower Beans swaps →
Black beans ½ cup cooked	13 g	114	7.6 g	0.5 g	7.5 g	Black soybeans (canned) Ground beef (80/20) Mushrooms Beans swaps →
Lima beans ½ cup cooked	13 g	95	6 g	0.3 g	4.3 g	Green beans Black soybeans (canned) Beans swaps →
Pigeon peas ½ cup cooked	14 g	102	5.7 g	0.3 g	5.6 g	Black soybeans (canned) Cauliflower Beans swaps →
Navy beans ½ cup cooked	14 g	127	7.5 g	0.6 g	9.6 g	Black soybeans (canned) Beans swaps →
Kidney beans ½ cup cooked	15 g	113	7.7 g	0.4 g	5.7 g	Black soybeans (canned) Ground beef (80/20) Beans swaps →
Pinto beans ½ cup cooked	15 g	123	7.7 g	0.6 g	7.7 g	Black soybeans (canned) Beans swaps →
Chickpeas ½ cup cooked	16 g	134	7.3 g	2.1 g	6.2 g	Cauliflower Pumpkin seeds Beans swaps →
Adzuki beans ½ cup cooked	20 g	147	8.6 g	0.1 g	8.4 g	Black soybeans (canned) Beans swaps →
Baked beans ½ cup	22 g	119	6 g	0.5 g	5.2 g	Black soybeans (canned) Beans swaps →