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 being that we do not digest the carbohydrates trapped in fiber.

In this article, both the amount of net carbohydrates and fiber are listed. If you add the two numbers together, you get the total amount of carbohydrates.

Beans and Legumes low in net carbs include tofu, soybeans, lupins, natto, tempeh, lentils, split peas, peanuts, and lima beans. Below are 27 beans and legumes ranked by net carbs.


#1: Tofu (Firm)
Up to 0.5% Net-Carbs
Net-Carbs in 100g 1/2 cup (126g)1/4 block (81g)
0.5g (2.3g fiber) 0.6g (2.9g fiber)0.4g (1.9g fiber)
Click to see complete nutrition facts.


#2: Soybeans
Up to 2.4% Net-Carbs
Net-Carbs in 100g 1 cup (172g)1 tbsp (11g)
2.4g (6g fiber) 4.1g (10.3g fiber)0.3g (0.6g fiber)
1 cup (243g) of unsweetened soymilk contains 3 net carbs. Click to see complete nutrition facts.


#3: Lupin Beans
Up to 7.1% Net-Carbs
Net-Carbs in 100g 1 cup (166g)
7.1g (2.8g fiber) 11.8g (4.6g fiber)
Click to see complete nutrition facts.


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#4: Natto
Up to 7.3% Net-Carbs
Net-Carbs in 100g 1 cup (175g)
7.3g (5.4g fiber) 12.7g (9.5g fiber)
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#5: Tempeh
Up to 7.6% Net-Carbs
Net-Carbs in 100g 1 cup (166g)
7.6g (0g fiber) 12.7g (0g fiber)
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#6: Mung Beans
Up to 11.6% Net-Carbs
Net-Carbs in 100g 1 cup (202g)
11.6g (7.6g fiber) 23.3g (15.4g fiber)
Click to see complete nutrition facts.


#7: Mungo Beans
Up to 11.9% Net-Carbs
Net-Carbs in 100g 1 cup (180g)
11.9g (6.4g fiber) 21.5g (11.5g fiber)
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#8: Lentils
Up to 12.2% Net-Carbs
Net-Carbs in 100g 1 cup (198g)1 tbsp (12g)
12.2g (7.9g fiber) 24.2g (15.6g fiber)1.5g (1g fiber)
Click to see complete nutrition facts.


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#9: Split Peas
Up to 12.8% Net-Carbs
Net-Carbs in 100g 1 cup (196g)1 tbsp (12g)
12.8g (8.3g fiber) 25.1g (16.3g fiber)1.6g (1g fiber)
Click to see complete nutrition facts.


#10: Peanuts (Dry-Roasted)
Up to 12.9% Net-Carbs
Net-Carbs in 100g 1 cup (146g)1 oz (28g)
12.9g (8.4g fiber) 18.8g (12.3g fiber)3.7g (2.4g fiber)
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#11: Lima Beans
Up to 13.9% Net-Carbs
Net-Carbs in 100g 1 cup (188g)1 tbsp (12g)
13.9g (7g fiber) 26.1g (13.2g fiber)1.6g (0.8g fiber)
Click to see complete nutrition facts.


#12: Great Northern Beans
Up to 14.1% Net-Carbs
Net-Carbs in 100g 1 cup (177g)
14.1g (7g fiber) 24.9g (12.4g fiber)
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#13: Broadbeans (Fava Beans)
Up to 14.3% Net-Carbs
Net-Carbs in 100g 1 cup (170g)
14.3g (5.4g fiber) 24.2g (9.2g fiber)
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#14: Cowpeas (Blackeyes Crowder Southern)
Up to 14.3% Net-Carbs
Net-Carbs in 100g 1 cup (171g)
14.3g (6.5g fiber) 24.4g (11.1g fiber)
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#15: French Beans
Up to 14.6% Net-Carbs
Net-Carbs in 100g 1 cup (177g)
14.6g (9.4g fiber) 25.9g (16.6g fiber)
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#16: Black Beans
Up to 15% Net-Carbs
Net-Carbs in 100g 1 cup (172g)
15g (8.7g fiber) 25.8g (15g fiber)
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#17: Small White Beans
Up to 15.4% Net-Carbs
Net-Carbs in 100g 1 cup (179g)
15.4g (10.4g fiber) 27.6g (18.6g fiber)
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#18: Navy Beans
Up to 15.6% Net-Carbs
Net-Carbs in 100g 1 cup (182g)
15.6g (10.5g fiber) 28.3g (19.1g fiber)
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#19: Cranberry Beans (Roman)
Up to 15.9% Net-Carbs
Net-Carbs in 100g 1 cup (177g)
15.9g (8.6g fiber) 28.1g (15.2g fiber)
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#20: Black Turtle Beans
Up to 16.1% Net-Carbs
Net-Carbs in 100g 1 cup (185g)
16.1g (8.3g fiber) 29.7g (15.4g fiber)
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#21: Hummus
Up to 16.1% Net-Carbs
Net-Carbs in 100g 1 cup (246g)1 tablespoon (15g)
16.1g (4g fiber) 39.7g (9.8g fiber)2.4g (0.6g fiber)
The amount of net-carbs in hummus will depend on how it is prepard and how much sesame butter or oil is used.Click to see complete nutrition facts.


#22: Kidney Beans
Up to 16.4% Net-Carbs
Net-Carbs in 100g 1 cup (177g)1 tbsp (11g)
16.4g (6.4g fiber) 29g (11.3g fiber)1.8g (0.7g fiber)
Click to see complete nutrition facts.


#23: Pigeon Peas (Red Gram)
Up to 16.6% Net-Carbs
Net-Carbs in 100g 1 cup (168g)
16.6g (6.7g fiber) 27.8g (11.3g fiber)
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#24: Peanut Butter
Up to 17.3% Net-Carbs
Net-Carbs in 100g 1 cup (258g)2 tbsp (32g)
17.3g (5g fiber) 44.7g (12.9g fiber)5.5g (1.6g fiber)
Many commercial peanut butters have a lot of added sugar. Check labels and choose peanut butters with no added sugar.Click to see complete nutrition facts.


#25: Adzuki Beans
Up to 17.5% Net-Carbs
Net-Carbs in 100g 1 cup (230g)
17.5g (7.3g fiber) 40.2g (16.8g fiber)
Click to see complete nutrition facts.


#26: Chickpeas (Garbanzo Beans, Bengal Gram)
Up to 19.8% Net-Carbs
Net-Carbs in 100g 1 cup (164g)
19.8g (7.6g fiber) 32.5g (12.5g fiber)
Click to see complete nutrition facts.


#27: Miso
Up to 20% Net-Carbs
Net-Carbs in 100g 1 cup (275g)1 tbsp (17g)
20g (5.4g fiber) 54.9g (14.9g fiber)3.4g (0.9g fiber)
Click to see complete nutrition facts.


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