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
-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
-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
Lentils

#4: Lentils

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.2g12.2g21.1g
Broad Beans

#5: Broad Beans (Fava)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.2g14.3g25.9g
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
Great Northern Beans

#7: Great Northern Beans

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
24.9g14.1g23.9g
Black Beans

#8: Black Beans (Frijoles Negros)

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
25.8g15g22.7g
Lima Beans

#9: Lima Beans

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
26.1g13.9g24.1g
Navy Beans

#10: Navy Beans

Net-carbs
per Cup
Net-carbs
per 100g
Net-carbs
per 200 Calories
28.3g15.6g22.2g

See All 56 Beans and Lentils Low in Net Carbs

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Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

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