Beans and Legumes Low in Net Carbs

Written by Daisy Whitbread, MScN
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Beans and Legumes Low in Net Carbs

Beans are a good source of protein, fiber, and energy for our bodies. Net carbs are equal to total carbohydrates minus the amount of fiber. The theory is that we do not digest the carbohydrates trapped in fiber.

Beans and legumes low in net carbs include tofu, soybeans, mung beans, lentils, broad beans, black-eyed peas, great northern beans, black beans, limas, and navy beans.


List of Beans Low in Net-Carbs

A block of tofu

#1: Firm Tofu

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
1.2g0.5g0.7g
Source: Nutrition Facts for Firm Tofu
-12.7g Net-Carbs in 1 cup of Natto (Fermented Soybeans)
Soy Beans

#2: Boiled Soybeans (Edamame)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
4.1g2.4g2.7g
Source: Nutrition Facts for Boiled Soybeans (Edamame)
-6.1g Net-Carbs in a 16oz glass of Unsweetened Soymilk
Mung Beans

#3: Mung Beans

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
23.3g11.6g22g
Source: Nutrition Facts for Mung Beans (Cooked)
Lentils

#4: Lentils

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.2g12.2g21.1g
Source: Nutrition Facts for Lentils (Cooked)
Broad Beans

#5: Broad Beans (Fava)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.2g14.3g25.9g
Source: Nutrition Facts for Broad Beans (Fava)
Black Eyed Peas

#6: Black-Eyed Peas (Cowpeas)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.4g14.3g24.6g
Source: Nutrition Facts for Black-eyed Peas (Cowpeas)
Great Northern Beans

#7: Great Northern Beans

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.9g14.1g23.9g
Source: Nutrition Facts for Great Northern Beans
Black Beans

#8: Black Beans (Frijoles Negros)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
25.8g15g22.7g
Source: Nutrition Facts for Black Beans
Lima Beans

#9: Lima Beans

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
26.1g13.9g24.1g
Source: Nutrition Facts for Lima Beans
Navy Beans

#10: Navy Beans

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
28.3g15.6g22.2g
Source: Nutrition Facts for Navy Beans

See All 56 Beans and Lentils Low in Net Carbs

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.