Are Green Beans Keto? Carb Counts, Benefits & Easy Recipes
Green beans rank among the most keto-friendly vegetables available in UK supermarkets. Unlike most legumes that contain 12-18g net carbs per serving, green beans deliver satisfying crunch and nutrition with minimal carbohydrate impact.
This guide covers exact carb counts, nutritional benefits, portion guidelines, and practical UK recipes to help you incorporate green beans whilst maintaining ketosis.
Key Takeaways
- Green beans contain 2g net carbs per 100g - safe for all keto variations
- Net carbs = Total carbs (4g) - Fibre (2g) = 2g digestible carbs
- Significantly lower carbs than kidney beans (13g), chickpeas (18g), or black beans (12g)
- Rich in vitamin K, calcium, and antioxidants with anti-inflammatory properties
- Standard serving (100g) uses just 4-10% of daily carb allowance
- Preparation method affects final carb count - avoid sugary sauces and breading
- Available fresh, frozen, or tinned in all major UK supermarkets
Understanding Net Carbs on the Ketogenic Diet
The ketogenic diet restricts carbohydrates to 20-50g net carbs daily, forcing the body into ketosis - a metabolic state where fat becomes the primary fuel source instead of glucose.
What Are Net Carbs?
Net carbs represent the carbohydrates that actually impact blood sugar and ketosis:
Net Carbs = Total Carbohydrates - Dietary Fibre - Sugar Alcohols
Fibre doesn't raise blood glucose because the body cannot fully digest it. This distinction matters significantly when evaluating vegetables for keto compatibility.
Example calculation for 100g green beans:
- Total carbohydrates: 4g
- Dietary fibre: 2g
- Sugar alcohols: 0g
- Net carbs: 2g (4 - 2 - 0)
For comprehensive guidance on maintaining ketosis, read our article on what ketones are and how they work.
Daily Carb Targets by Keto Type
| Keto Approach | Daily Net Carbs | Green Beans Allowance |
|---|---|---|
| Strict Keto | 20g | Up to 200g (10% of limit) |
| Moderate Keto | 30g | Up to 300g (6.7% of limit) |
| Liberal Low-Carb | 50g | Up to 500g (4% of limit) |
Green Beans Nutritional Profile
Per 100g Serving (raw):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 31 | 2% |
| Total Carbohydrates | 4g | 1% |
| Dietary Fibre | 2g | 7% |
| Net Carbohydrates | 2g | - |
| Protein | 1.8g | 4% |
| Fat | 0.1g | <1% |
| Vitamin K | 14.4µg | 18% |
| Vitamin C | 12.2mg | 14% |
| Calcium | 37mg | 3% |
Key Nutritional Benefits
- Vitamin K: Essential for bone health and blood clotting
- Antioxidants: Combat inflammation and oxidative stress
- Fibre: Supports digestive health and satiety
- Low calorie: Allows larger portions without exceeding macros
- Calcium: Works with vitamin K for bone density
Learn more about incorporating vegetables on keto in our guides to broccoli and cauliflower.
Green Beans vs Other Beans: Carb Comparison
Most legumes are too high in carbohydrates for ketogenic diets. This comparison shows why green beans stand out:
| Bean Variety | Serving Size | Total Carbs | Fibre | Net Carbs | Keto-Friendly? |
|---|---|---|---|---|---|
| Green Beans | 100g | 4g | 2g | 2g | ✓ Yes |
| Black Soybeans | 90g | 8g | 6g | 2g | ✓ Yes |
| Kidney Beans | 90g | 20g | 7g | 13g | ✗ No |
| Black Beans | 90g | 20g | 8g | 12g | ✗ No |
| Chickpeas | 90g | 25g | 7g | 18g | ✗ No |
| Pinto Beans | 90g | 23g | 8g | 15g | ✗ No |
| Lentils | 90g | 18g | 7g | 11g | ✗ No |
| Baked Beans | 100g | 21g | 4g | 17g | ✗ No |
Key insights:
- Green beans contain 85-90% fewer net carbs than most legumes
- Black soybeans offer similar low-carb benefits (2g net carbs)
- Standard beans contain 6-9x more carbs per serving
- One serving of kidney beans equals the carbs in 6.5 servings of green beans
Portion Guidelines for Keto Compliance
Proper portion control ensures green beans support rather than hinder ketosis.
Recommended Serving Sizes
| Portion | Weight | Net Carbs | % of 20g Daily Limit |
|---|---|---|---|
| Small side | 75g | 1.5g | 7.5% |
| Standard serving | 100g | 2g | 10% |
| Large serving | 150g | 3g | 15% |
| Very large serving | 200g | 4g | 20% |
- Use kitchen scales for accuracy - eyeballing often leads to larger servings
- Pre-portion when meal prepping to avoid overconsumption
- Pair with high-fat proteins to increase satiety
- Time larger servings around workouts when carb tolerance is higher
Best Preparation Methods for Keto
Cooking method significantly impacts final carb count and nutritional value.
Keto-Friendly Cooking Methods
Steaming (Best for nutrients):
- Preserves vitamins and minerals
- No added fats or carbs
- Maintains crisp texture
- Cook time: 5-7 minutes
Sautéing (Best for flavour):
- Use coconut oil, butter, or olive oil
- Adds healthy fats to support ketosis
- Enhances nutrient absorption (vitamins A, D, E, K are fat-soluble)
- Cook time: 6-8 minutes
Roasting (Best for caramelisation):
- Develops deep, sweet flavour
- Creates crispy texture
- Toss with oil, salt, and pepper
- Roast at 200°C for 15-20 minutes
Methods to Avoid
- Tinned in sugary sauces: Can add 8-12g carbs per serving
- Battered and deep-fried: Breading adds 15-20g carbs
- Casseroles with flour-based sauces: Thickeners increase carbs
- Overboiling: Leaches nutrients into cooking water
Keto Green Bean Recipes
Recipe 1: Garlic Butter Green Beans with Parmesan
Prep: 5 minutes | Cook: 10 minutes | Serves: 4
Ingredients:
- 400g fresh green beans, trimmed
- 45g salted butter
- 3 cloves garlic, minced
- 50ml chicken or vegetable stock
- 30g grated Parmesan cheese
- Salt and black pepper to taste
- Optional: red pepper flakes for heat
Instructions:
- Steam or blanch green beans for 4-5 minutes until tender-crisp. Drain well.
- Melt butter in large frying pan over medium heat. Add garlic, cook 1 minute until fragrant.
- Add green beans and stock. Cook 3-4 minutes, stirring occasionally, until liquid reduces by half.
- Stir in half the Parmesan. Season with salt and pepper.
- Serve immediately, garnished with remaining Parmesan.
Nutrition per serving:
- Net carbs: 3g
- Protein: 4g
- Fat: 12g
- Calories: 142
Recipe 2: Simple Sautéed Green Beans
Prep: 2 minutes | Cook: 8 minutes | Serves: 2
Ingredients:
- 200g green beans, trimmed
- 2 tablespoons olive oil or butter
- Sea salt and black pepper
- 1 tablespoon lemon juice (optional)
- Toasted almonds or bacon bits (optional)
Instructions:
- Heat oil or butter in frying pan over medium-high heat.
- Add green beans, sauté 6-8 minutes until tender with slight char.
- Season with salt and pepper. Add lemon juice if using.
- Top with toasted almonds or bacon for extra flavour and fat.
Nutrition per serving:
- Net carbs: 2g
- Protein: 2g
- Fat: 14g
- Calories: 155
For more keto recipes, browse our complete recipe collection.
Common Mistakes to Avoid
Hidden Carbs in Processed Products
Tinned and processed green beans often contain added sugars:
- Tinned in sauce: Can add 6-10g carbs per serving
- Frozen with sauce packets: Check labels for maltodextrin, cornstarch
- Casserole mixes: Often contain flour-based cream soups (8-12g carbs)
- Pre-seasoned varieties: May include sugar in spice blends
- Choose fresh or frozen plain green beans
- If buying tinned, select "no added salt" or "in water" varieties
- Read ingredients lists - avoid products with sugar, glucose, or starches
- Check nutritional labels: carbs shouldn't exceed 4-5g per 100g
Portion Control Errors
Common mistakes that increase carb intake:
- Eyeballing portions instead of weighing (often 30-50% larger than intended)
- Not accounting for green beans in mixed dishes like stir-fries
- Eating multiple servings throughout the day without tracking cumulative carbs
- Underestimating restaurant portions (often 200-300g vs 100g standard)
Low-Carb Bean Alternatives
If seeking variety beyond green beans, these options maintain low carb counts:
| Alternative | Net Carbs (per 100g) | Best Uses |
|---|---|---|
| Black Soybeans | 2g | Chillies, soups, salads |
| Edamame | 3g | Snacks, stir-fries |
| Mushrooms | 1-3g | Texture substitute in stews |
| Aubergine | 3g | Dips, baba ganoush |
| Courgette | 2g | Noodles, side dishes |
Learn more about keto vegetables in our guides to carrots and potatoes on keto.
Modified Keto Approaches
Some keto variations allow slightly higher carb intakes, making more bean varieties accessible.
Cyclical Ketogenic Diet (CKD)
Includes 1-2 higher-carb days weekly (100-150g carbs) to replenish glycogen. During these periods:
- Small portions (50-75g) of higher-carb beans may fit macros
- Focus on whole food sources rather than processed varieties
- Time carb intake around intensive training sessions
- Return to strict keto (<20g net carbs) on remaining days
Targeted Ketogenic Diet (TKD)
Allows 25-50g extra carbs around workouts. Athletes may include:
- Small portions of lentils or chickpeas pre-workout for energy
- Timing ensures carbs fuel performance rather than disrupting ketosis
- Best for high-intensity training exceeding 60 minutes
For more on keto variations, read our article on Keto 2.0.
Frequently Asked Questions
Can I eat green beans on a ketogenic diet?
Yes. Green beans contain just 2g net carbs per 100g serving, making them one of the most keto-friendly vegetables available. A standard serving uses only 10% of a strict 20g daily carb limit, leaving ample room for other low-carb foods. They fit comfortably within all keto variations including strict, moderate, and cyclical approaches.
How do net carbs differ from total carbs?
Net carbs represent digestible carbohydrates that impact blood sugar and ketosis. Calculate by subtracting fibre and sugar alcohols from total carbs. For green beans: 4g total carbs - 2g fibre = 2g net carbs. Fibre doesn't raise blood glucose because the body cannot fully digest it, making net carbs the relevant metric for keto dieters.
Are there other low-carb bean alternatives?
Black soybeans provide an excellent alternative with 2g net carbs per 100g - matching green beans. Edamame (young soybeans) contains 3g net carbs per 100g. For texture alternatives in recipes, mushrooms (1-3g net carbs) work well in stews and chillies, whilst aubergine (3g net carbs) makes excellent dips like baba ganoush. These options provide variety whilst maintaining keto compliance.
How should I prepare green beans to keep them keto-friendly?
Steam for 5-7 minutes, sauté in butter or olive oil for 6-8 minutes, or roast at 200°C for 15-20 minutes. Add salt, pepper, garlic, or Parmesan for flavour without added carbs. Avoid sugary sauces, breading, or flour-based casseroles which add 8-20g carbs per serving. Choose plain fresh or frozen varieties over tinned beans in sauce.
Can I eat other types of beans whilst following keto?
Most traditional beans are too high in carbohydrates for standard ketogenic diets. Kidney beans (13g net carbs), chickpeas (18g net carbs), black beans (12g net carbs), and lentils (11g net carbs) per serving exceed daily carb limits. Only green beans (2g) and black soybeans (2g) fit strict keto. Modified approaches like cyclical or targeted keto may accommodate small portions of higher-carb beans around workouts or on refeed days.
How many green beans can I eat on keto per day?
On strict keto (20g net carbs daily), you could theoretically eat up to 1kg green beans (20g net carbs), though this isn't practical or nutritionally balanced. Realistic portions range from 100-200g per meal (2-4g net carbs), allowing 1-2 servings daily whilst leaving room for other vegetables, proteins, and fats. Always account for green beans within your total daily carb allowance alongside other foods.
Are tinned green beans keto-friendly?
Plain tinned green beans in water are keto-friendly with similar carb counts to fresh (2-3g net carbs per 100g). However, avoid varieties packed in sauce or brine with added sugar, which can contain 8-12g net carbs per serving. Always check labels for total carbohydrates and ingredients. Look for "no added salt" or "in water" varieties at Tesco, Sainsbury's, or Waitrose for best results.
Conclusion
Green beans rank among the most keto-friendly vegetables available, containing just 2g net carbs per 100g serving. Unlike most legumes with 12-18g net carbs, green beans fit comfortably within strict ketogenic macros whilst providing valuable nutrients including vitamin K, calcium, and antioxidants.
Key points:
- Standard 100g serving uses only 10% of strict 20g daily carb limit
- Black soybeans offer similar low-carb benefits (2g net carbs)
- Preparation method affects final carb count - avoid sugary sauces and breading
- Available fresh, frozen, or tinned (plain) in all major UK supermarkets
- Portion control and accurate tracking ensure keto compliance
Support Your Keto Journey
Make low-carb cooking easier with quality products from Groovy Keto:
Meal Solutions:
- Keto baking mixes - Bread, pizza bases, cakes
- Low-carb porridge - Quick breakfast options
Essential Ingredients:
- Baking ingredients - Almond flour, psyllium husk, xanthan gum
- Sugar-free sweeteners - Erythritol, stevia
Additional Resources:
