High Protein Low Carb Beans


Share post:

What Can I Eat During Atkins Induction

High protein , low carb, Keto, super easy, healthy Paneer & beans cutlet

Phase 1 : Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with low-carb vegetables like leafy greens. This kick-starts the weight loss. Phase 2 : Slowly add more nuts, low-carb vegetables and small amounts of fruit back to your diet.

Do lentils contain carbs?

Lentil/Has Carbohydrate

What Is Bad About Lentils

Lentils also contain lectinsa protein in certain plants like nightshades and legumes that has been linked to inflammation and upset stomach. Its one of the reasons why people on the Paleo diet steer clear of beans and legumes.

What are the nutritional benefits of red lentils?

Red lentils, like all types of lentils, are not only a great source of low-fat, plant-based protein, but contain a wealth of B vitamins, many essential minerals and fiber. Economical and easy to prepare, lentils can help your digestion, protect the heart, maintain your bones and support weight loss.

Master List Of Common Beans And Their Carb Counts

Here’s a list of common beans like pinto, black, and kidney, and their net carb counts. This chart is entirely based on 1 cup of beans since that is a decent serving amount!

24.2g 2.8g

As you can see, apart from black soybeans and green beans, most bean varieties are super high in carbs, and that doesn’t make them very friendly to ketoers.

Read Also: Cat Food With High Protein

Some Vegan Meat Substitutes

While some vegan meat products will be high in carbs, many others wont be. With a little research, you can find products that meet all your needs and happen to taste great too.

The following are all examples of decent products. Theyre not as good as something that you make at home and tend to be processed. Still, sometimes you need an option thats fast and easy. Some of these even taste surprisingly close to actual meat.

  • Beyond Meat products, including their Beast Burger, Beef Crumble, and Chicken
  • Lightlife Tofu Pops
  • Gardein Chickn Scallopini

There will be other brands too. The best way to find them is to check the protein and carb content on the ingredients label.

Can You Eat Beans On Keto

Iconic Low Carb High Protein Drinks, Vanilla Bean, 11.5oz, 12 pack ...

Most types of beans such as red kidney beans, black beans, and pinto beans should be avoided on a standard ketogenic diet due to their high carbohydrate content. However, low-carb bean alternatives such as green beans can be enjoyed in moderation.

Additionally, those following a cyclical or targeted ketogenic diet may be able to incorporate higher carb beans into their diet during carb-up days .

Recommended Reading: Homemade Protein Bars Low Carb

What Types Of Beans Have The Highest Amount Of Protein

Related Articles

Adults and children need protein to build, maintain and repair their bodies’ cells. Daily protein requirements, however, vary according to factors such as age, weight, sex and level of physical activity. The protein needs of most adults fall between 10 and 35 percent of daily calories, says the National Institutes of Health. For vegetarians and those trying to reduce intake of animal foods, beans provide a protein-rich, low-fat alternative to meat, with soybeans offering the highest amount.

An Introduction To Beans

Beans are one of the oldest and most common ingredients in history.

As reviewed by the University of North Dakota, adding beans to your diet may reduce the risk factors for heart disease, diabetes and cancer while being relatively special-diet safe with a gluten free status .

Beans also contain several vitamins and minerals such as:

Granted, that doesnt mean beans will agree with everyone or any diet strategy.

White kidney beans and pinto beans have been found to be the largest offenders, with insanely high-calorie counts for even just a cup of beans.

Beans can also be a source of digestive problems due to inflammation caused by enzymes. Though subject-ability occurs on a rare case-by-case basis and can dissipate over time .

Don’t Miss: Levels Of Structure In Proteins

Beans & Legumes With The Most Protein

Some links in this article are affiliate links, which means we earn from qualifying purchases. Learn more.

Beans and legumes are great plant-based sources of protein, but not all of them are created equal some beans and legumes are much higher in protein than others.

Which beans have the highest amount of protein? The bean or legume with the highest amount of protein is peanuts, which have 38 grams of protein per cup. The next highest options are soybeans, with 31 grams, and lentils, with 18 grams of protein per cup.

If you struggle to consume enough protein, knowing which beans and legumes are the highest in protein and how to include them in your diet can be the difference between hitting your protein intake or not.

In this article, I will cover why beans and legumes are a good source of dietary protein, how much protein you should get from them, and rank the top 15 beans from highest to lowest protein content per serving.

The One Ingredient High Protein Spaghetti Wonder

LOSE WEIGHT with this low carb high protein Tuna & Kidney Bean SALAD! Unbelievable Flavours…

The Only Bean takes an incredibly nutritious superfood thats packed with protein, fiber, antioxidants and much more, and turns it directly into a delicious bean pasta! Made from 100% organic and non-GMO black beans with zero additional ingredients added. That means No wheat, no flour, no eggs… and no binding agents are ever added.

A delicious low carb, low glycemic, high protein pasta that cooks up in three minutes and is so versatile. Swap this pasta out for your favorite traditional spaghetti dishes, or experiment with your own pasta salad or creative side dish!


This pasta is packed with 3 times the protein, 6 times the fiber, and less than half the carbs of the average pasta! Best of all Its a complete protein which contains all of the essential amino acids that our bodies cannot synthesize itself, making it one of the best sources of protein.

Beans are also high in antioxidants, fiber, B vitamins, iron, magnesium, potassium, copper, and zinc.


  • One ingredient: Organic Black Beans
  • 44g Protein per serving
  • Low Carb: 35g per serving
  • Vegetarian, Vegan

Also Check: How Much Protein For Keto

Can I Use Fruit Instead Of Beans

I think in most recipes you would find it hard to replace beans with fruit. However, rounding out meals with keto fruits is a great way to make them more satisfying! Berries like blackberries or strawberries are a great option.

Also, clementines, kiwis and plums are low carb and a mouth-watering addition to any meal!

Considerations For Eating Beans

You need a rotation of amino acids, often called the building blocks of protein, in your diet. Like other plant foods, most beans do not deliver “complete” protein, or all the needed amino acids. However, the exception is soybeans and the foods made from them, which do supply complete protein.

To ensure youre getting all the essential amino acids in your diet, make sure you pair beans with foods like grains and dairy. Eating beans with rice, hummus with pita wedges or lentil soup with whole-grain bread or a dollop of yogurt will provide you with a complete amino-acid profile.

Beans are versatile additions to your diet. You can soak and cook dry beans, or you can save time by opting for canned beans that you rinse and drain well before adding to your dishes. Vary the ways you use beans in meals, incorporating them into soups, stews, burritos or tacos, veggie burgers, bean spreads and salads. Tofu and tempeh work well in stir fries as substitutes for chicken and beef.

Don’t Miss: What Is The Joint Pain Protein

What Kind Of Protein Is In A Lentil Curry

Proteins from pulses are particularly short in the amino acid, methionine. If following a strict vegan diet, then grains contain methionine, but are short of lysine, so eating a lentil curry with rice, for example, will give a better balance of essential amino acids.

What are the nutritional benefits of lentils in Canada?

Nutritional Information. You do not need to look far to find healthy food options locally grown in Canada, lentils are nutritious staples that offer an array of health benefits. Nutrition Overview. Lentils are high in fibre, and complex carbohydrates, while low in fat and calories.

Why Are Beans And Legumes A Good Source Of Protein

The Only Bean  Crunchy Roasted Edamame Beans (Sea Salt)  Keto Snacks ...

Beans and legumes are good sources of protein because they contain an average of 17 grams of protein per cup, are a plant-based protein source for those who dont eat animal products, and contain a variety of nutrients that your body needs to function optimally.

For the average adult, its recommended that you consume around 0.8 grams of dietary protein per pound of body weight each day. However, if youre somebody who works out regularly and is actively trying to gain muscle, then you should aim for at least 1 gram of protein per body weight.

For example, if you weigh 160lbs and your goal is to gain muscle, your daily protein intake should be around 160 grams.

Beans and legumes are some of the best protein sources for those who are vegan or vegetarian because its harder to get enough protein from plant-based foods.

Beans and legumes are also packed full of fiber, which can improve digestion and speed up your metabolism, and they contain a variety of micronutrients to support your overall health.

Don’t Miss: How Does Protein Help Build Muscle

Net Carbs Of Beans Compared To Other Foods

Below is a chart comparing a range of foods and their total carbs, fiber, and net carbs, along with what % DV of total carbs the food provides.

You may also wonder what the definition of a low-carb food is. The FDA says that 5% of the DV or less of any nutrient can be considered low in that nutrient2. The total carbs in 100 grams of black beans are 6% of the DV, very close to the 5% definition of low carb. Their net carbs are 3.5% of carb DV, so by that measure, black beans are well within the definition of low carb. .

A few interesting facts are revealed in the table immediately below:

  • Black beans have about half the net carbs of white potatoes.
  • Black beans are higher in total carbs than a Granny Smith apple, but lower in net carbs.
  • Black beans have more fiber per serving than any other food on this list, including whole what bread.

What To Combine With Beans & Legumes To Make Complete Proteins

To make beans and legumes complete proteins, they need to be combined with other foods containing the amino acids they lack. A complete protein can be formed by pairing a bean and a legume together or by mixing them with other food sources of protein.

The food combinations for turning incomplete proteins into complete proteins are:

  • Nuts & seeds + Whole grains
  • Nuts & seeds + Beans
  • Whole grains + Beans

Alternatively, you can pair any complete protein with an incomplete protein source to ensure youre getting a complete protein.

Here are some examples :


Recommended Reading: Leave In Conditioner Protein Free

Are Beans High Carb Or Low Carb

Generally, all beans, being legumes, are considered high carb.

The two exceptions are black soybeans and green beans.

Beans are an incredible source of nutrition packed in tiny little packages.

They deliver loads of fiber, protein, iron, folate, and antioxidants in addition to numerous other nutrients.

They have been known to help reduce cancer, decrease heart disease, regulate blood sugar levels and prevent diabetes, prevent fatty liver, improve gut health, and help with weight loss.

However, on any low-carb diet, beans deliver too many carbohydrates and have to be limited to smaller portions.

The exceptions are black soybeans and green beans.

For example, green beans have 3.7g of net carbs per 100g, while adzuki beans have a whopping 50.2g.

In comparison, garbanzo beans stand somewhere in the middle at 19.8g.

The high carb content of beans shows that there are plenty of healthy foods rich in carbohydrates.

Not only do they deliver the necessary energy you need, but they are also packed with all kinds of nutrients, protein, and fiber, making them an excellent choice for all diets aside from a low-carb diet.

As beans are a high-carb food group, most keto followers avoid beans altogether.

The keto diet has rapidly gained popularity in the last few years.

First introduced in the 1920s, it was originally developed to treat epilepsy.

Doctors realized that keeping epileptic patients on low-carb, high-fat diets forced their bodies to use fat for fuel instead of carbohydrates.

Why Are Lentils High In Carbs And Protein

SOY-FREE TOFU that makes ITSELF! (1-ingredient high protein, low carb)

Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen. Click to see full answer.

How much protein is in 1 cup of lentils?

Lentils contain more protein than most other types of beans and legumes, including black, white and pinto beans. A 1-cup serving has 17.8 grams of protein, an amount that fulfills almost 32 percent of a mans daily protein needs and 38 percent of a womans.

Why are lentils good for a gluten free diet?

Nutrition Overview Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.

Also Check: Orgain Organic Protein Plant-based Powder

# 1 Eden Canned Black Soybeans

Ranking #1 is the most keto-friendly bean on our list black soy beans. This isnt a surprise to you if you are already enjoying tofu on the keto det. As you know, firm tofu is very low in carbohydrates.

Macros per ½ cup cooked canned Eden Black Soybeans:

  • Protein: 11 grams

As long as youre able to add in extra fat to your diet, you can eat plenty of black soybeans. Just be mindful of soys estrogenic effects .

Are Black Beans Keto Or Low Carb

When it comes to carbohydrates, not all beans are created equal. In order to fit black beans or pinto beans into your low carb or ketogenic diet, you would have to pay very close attention to your carb intake. Other beans such as Eden Black Soybeans and white kidney beans are a different story.

Are black beans keto-friendly?

With 41 grams of carbs and 26 grams of net carbohydrates, one cup of black beans could easily take you to the limit of your carb intake for the day if youre on a keto diet. That fiber content is just no match for the total carbohydrates.

Don’t Miss: What Percent Of Your Diet Should Be Protein

What Ingredients Are In Black Bean And Corn Salad

In order to make this corn salad high in protein, I used three other ingredients. I used:

  • Grilled chicken, leftover from dinner, or just cooked ahead like I do a lot during food prep. Whenever I use chicken for a meal, I usually pull out a 3 ounce cooked portion, and count it in MyFitnessPal as 4 ounces raw.
  • Black beans. Black beans are a good source of protein, fiber, and even antioxidants. 1/2 cup of cooked black beans have about 100 calories, 19 grams of carbs, almost 4 grams of protein, and almost no fat.
  • Fat Free Feta Cheese 1 ounce of fat free feta cheese actually has 7 grams of protein, and it makes EVERY salad better! .
  • Bolthouse Ranch for the dressing. You can find Bolthouse brand dressings in the produce dept. If youve spend any time in my meal plans, youll know, I use this dressing almost exclusively. It tastes so good and is only 25 calories per tablespoon. I will probably NEVER go back to regular ranch dressing again!
  • And corn! Whether you cut it off the cob, buy it frozen, or even open a can, corn is good for you! 1/2 cup of corn is 75 calories, about 12 grams carbs, 3 grams protein, and about 3 grams of fiber.

Is It Ok To Eat Lentils On A Keto Diet

Buy The Only Bean

Lentils have a lot of health benefits for the human body. But if you eat lentils on a keto diet, it will still provide you the benefits, not the ones related to your obesity.

Is the Atkins diet a good way to lose weight?

Drink water or any healthy beverage. Atkins diet is an effective and healthy way to lose weight. It allows you to stay healthy while losing weight. As you eat more protein and fewer carbs, including processed foods with high-sugar, you will eventually create a healthy eating habit. However, Atkins diet is not for everyone.

Don’t Miss: Best Protein Bars For You

Less Strict And Athlete Specific Keto Diets Allow More Wiggle Room For Beans

Another factor that will contribute to whether or not you can consume beans regularly on a ketogenic diet is what your level of activity is.

If you are adhering to the standard ketogenic diet guidelines, chances are that you wont have room for any beans in your everyday keto diet.

However, if you are using the targeted ketogenic diet guidelines, you may have some more flexibility to allow for beans in your diet.

The targeted ketogenic diet is designed for individuals that exercise far more often. These people will have a higher threshold for carbohydrate intake, up to 100 total additional carbs per day.

If you are extremely active and use the cyclical ketogenic diet plan, you will need more carbs still.

This version of the ketogenic diet is centered around carbohydrate consumption, and these carbs are necessary to keep you energized.

This diet uses the standard ketogenic diet for five days of the week and then allows for two days of carbohydrate backloading. These two days of carbohydrate consumption is where you would presumably be able to consume all the beans youd like.

Related articles

Protein Powder No Artificial Sweeteners

Naked Whey By Naked Nutrition ...

Best Muscle Building Protein Powder

Does Protein Powder Have Side Effects ...

What To Eat For Protein

Heres What 30 Grams Of Protein Looks Like ...

High Calorie High Protein Shakes

Are Protein Smoothies Good For Weight Loss ...