Beans are a staple in many diets worldwide, prized for their protein, fiber, and complex carbohydrates. However, the exact carbohydrate content varies significantly between bean types — from as low as 10g per 100g in green beans to over 60g in dried chickpeas. This calculator helps you quickly determine the net carbs, total carbs, and fiber content for any bean variety, whether you're tracking macros for keto, managing diabetes, or planning a balanced meal.
Simply select the bean type and serving size, and the tool provides an instant breakdown. You can also adjust for cooked vs. raw weight, as cooking dramatically changes carb density. Perfect for nutritionists, meal preppers, and anyone curious about the carb profile of their favorite legumes.
🥜 Beans Carbs Per 100g
How to Use This Tool
Using the Beans Carbs Per 100g Calculator is straightforward. Start by selecting the bean type from the dropdown — options include black beans, kidney beans, chickpeas, lentils, green beans, soybeans, and more. Next, enter your serving size in grams or ounces. Choose the state of the beans: cooked (boiled without salt), raw/dried, or canned (drained). The calculator then displays total carbohydrates, dietary fiber, and net carbs for your specific serving.
For quick comparisons, use the preset buttons to instantly load common bean varieties in their cooked state. This is especially useful when meal planning or comparing different legumes side by side.
Formula Explained
The calculation is based on standard nutritional data per 100 grams for each bean type and state. The formula is:
Total Carbs (g) = (Carbs per 100g) × (Serving in grams / 100)
Fiber (g) = (Fiber per 100g) × (Serving in grams / 100)
Net Carbs (g) = Total Carbs − Fiber
Net carbs are the carbohydrates that impact blood sugar, as fiber is not digested. This is a key metric for low-carb and ketogenic diets. The data is sourced from the USDA FoodData Central database, ensuring accuracy for common bean varieties.
Worked Examples
Example 1: You want to know the carbs in 150g of cooked black beans. Select "Black Beans", state "Cooked", serving 150g. Per 100g cooked black beans: 23.7g carbs, 8.7g fiber. For 150g: total carbs = 23.7 × 1.5 = 35.6g; fiber = 8.7 × 1.5 = 13.1g; net carbs = 35.6 − 13.1 = 22.5g.
Example 2: You have 4 oz (113.4g) of canned chickpeas. Select "Chickpeas", state "Canned", serving 4 oz. Per 100g canned chickpeas: 24.0g carbs, 6.5g fiber. For 113.4g: total carbs = 24.0 × 1.134 = 27.2g; fiber = 6.5 × 1.134 = 7.4g; net carbs = 27.2 − 7.4 = 19.8g.
Tips & Best Practices
Weigh after cooking: For cooked beans, always weigh the cooked product, not the dry weight. Dry beans absorb water and increase in weight by 2–3 times, diluting carb density. Using raw weight for cooked beans will overestimate carbs.
Rinse canned beans: Canned beans often contain added salt and starch. Rinsing them under cold water for 30 seconds can reduce sodium by up to 40% and slightly lower carb content by removing surface starch.
Consider glycemic load: Beans have a low glycemic index (typically 20–40) due to their fiber and protein content. Even though net carbs may be moderate, the blood sugar impact is usually gentle. This makes them excellent for diabetes management.
Factors Affecting Accuracy
The carb content of beans can vary slightly based on growing conditions, variety, and cooking method. Boiling vs. pressure cooking may leach different amounts of soluble fiber. The data used here represents averages from the USDA. For precise medical or clinical use, consult a registered dietitian or use lab-tested values from specific brands.
Also note that "net carbs" is not a regulated term; different organizations define it differently. Some subtract sugar alcohols as well. This calculator uses the standard definition: total carbs minus dietary fiber.
Frequently Asked Questions
Are beans keto-friendly? Most beans are relatively high in net carbs for strict keto (under 20g net carbs per day). However, green beans and soybeans are lower in net carbs and can fit into a keto diet in moderation. For example, 100g of cooked green beans has only 3.7g net carbs.
Do canned beans have more carbs than cooked? Canned beans often have slightly fewer carbs per 100g because they contain more water and may have added liquids. However, the difference is small. Always check the label for added sugars or starches.
How do I convert ounces to grams? Multiply ounces by 28.35. The calculator does this automatically when you select ounces as the unit.
Why is fiber subtracted? Dietary fiber is not digested by human enzymes and does not raise blood glucose. Therefore, it is subtracted from total carbs to estimate the carbs that affect blood sugar. This is common practice in low-carb and diabetic meal planning.
Additional Resources
For more detailed nutritional profiles, visit the USDA FoodData Central. You can also explore our other nutrition tools like the Agave Carbs Calculator or the Lentil Calories Per Slice Calculator for more specific dietary tracking.