| Food | Net Carbs / 100g | Keto Score |
|---|---|---|
| bean sprouts | 0.0g | ✅ Keto |
| edamame | 2.4g | ✅ Keto |
| edamame beans | 3.6g | ✅ Keto |
| lentil soup | 5.3g | ✅ Keto |
Legumes — beans, lentils, peas, and chickpeas — are often considered health foods, but their carbohydrate content places them in tension with ketogenic and strict low-carb diets. Unlike most vegetables, legumes contain significant starch alongside their protein and fiber, resulting in 10–20g net carbs per 100g cooked, depending on the variety.
Chickpeas (garbanzo beans) contain 17g net carbs per 100g cooked. Kidney beans have 11g. Black beans deliver 12g. Lentils come in at 12–14g net carbs per 100g cooked. A standard ½-cup (85g) serving of any of these exceeds 10g net carbs — which is why many strict keto practitioners limit or eliminate legumes entirely despite their nutritional density.
For people following a less restrictive low-carb approach (50–100g net carbs per day), legumes can fit the diet in controlled portions. Edamame (immature soybeans) is the most keto-adjacent legume at 5.2g net carbs per 100g. Lupini beans are exceptionally low at 1–2g net carbs per 100g due to high fiber content, though they're less commonly available.
Most beans are not strict keto. Black beans contain 12g net carbs per 100g cooked; kidney beans 11g; chickpeas 17g. A ½-cup serving exceeds 10g net carbs, which is a significant portion of a 20g daily keto budget. Some low-carb plans (50–100g/day) accommodate small portions of beans.
Lentils are not low-carb by keto standards — cooked lentils have 12–14g net carbs per 100g. A ½-cup serving delivers 10–12g net carbs. Lentils are high in protein and fiber and can fit into a moderate low-carb diet (50+ grams of daily net carbs), but are generally avoided on strict keto.
Hummus (made from chickpeas) has about 10–14g net carbs per 100g. A 2-tablespoon serving has 4–5g net carbs. Small portions can fit a moderate low-carb diet, but it's not ideal for strict keto. Avocado-based dips or cauliflower hummus are lower-carb alternatives.
Edamame (green soybeans) is the most keto-friendly legume at about 5.2g net carbs per 100g. Lupini beans are even lower at 1–2g net carbs due to exceptionally high fiber. Green peas (9.4g/100g) are lower than most dried beans. Black soybeans are also commonly used in keto cooking at around 3g net carbs per 100g.
Search 300,000+ foods from the full USDA database instantly.
Search All Foods →