Are Green Beans Keto?

Have you ever wondered if green beans are Keto? This article answers that question and explains how they can bring a burst of color and taste to any low-carb diet.

Whether you’re new to Keto or low-carb diets or a seasoned pro, there is one thing we all know: keeping a variety of foods in our daily meal plans is essential for successful outcomes. Not only does it ensure you’re getting a range of different nutrients, but it also keeps your meal plans interesting.

Because the ketogenic diet is a diet that focuses on foods that are high in protein and low in carbohydrates, it typically rules out a lot of high-carb vegetables and fruits. One of those vegetables is beans. Not all types of beans are created equal though, especially when we are talking about green beans.

The short answer when it comes to green beans on Keto is that, when cooked with other healthy ingredients, green beans are an easy side dish that is perfectly acceptable.

Nutritional Value of Green Beans

• Low calories: For a cup of raw green beans, without any seasonings, there are approximately 31 calories

• Carbohydrates: The carbs in green beans are relatively lower when you compare them to other legumes or starchy vegetables.

• Dietary fiber: They are a good source of dietary fiber. For one cup serving of green beans, there are about 2.7 grams of fiber.

• Vitamins and minerals: Fresh green beans are a great source of vitamins and minerals, and they provide various vitamins and minerals such as vitamin A, vitamin C, vitamin K, and folate. They also contain antioxidants, which are associated with many health benefits.

• Water content: One thing a lot of people may overlook is that green beans have a high water content, which can help with hydration.

Note: For even more information about green beans and their health benefits, check out this article on Healthline.

Carbs in Green Beans 

But aren’t beans high in carbs? Some beans are, but green beans are the exception. Here’s a comparison of the grams of carbs, grams of fiber, and grams of net carbs in green beans versus other popular varieties of beans. The following is based on one cup of beans:

Cooked Fresh Green Beans (also called string beans or snap beans)

• Carbohydrates: Approximately 10 grams
• Fiber: Approximately 4 grams
• Net Carbs: Approximately 6 grams

Cooked Black Beans:

• Carbohydrates: Approximately 41 grams
• Fiber: Approximately 15 grams
• Net Carbs: Approximately 26 grams

Cooked Kidney Beans:

• Carbohydrates: Approximately 40 grams
• Fiber: Approximately 11 grams
• Net Carbs: Approximately 29 grams

Cooked Pinto Beans:

• Carbohydrates: Approximately 45 grams
• Fiber: Approximately 12 grams
• Net Carbs: Approximately 33 grams

Incorporating Green Beans into Your Low-Carb Diet

This Cold Green Bean and Feta Cheese Salad is a Keto-approved recipe that always gets rave reviews. Chances are that if you have another favorite green bean recipe, you can make a few healthy substitutions and turn it into a delicious, healthy, and low carb side dish.

Here are some other great ways to give them a healthy and low carb twist:

Seasonings:

• Sea salt and black pepper are a simple way to give any vegetable more flavor without increasing the carbs.
• Mince fresh garlic cloves and add them to pan-seared roasted green beans.
• Grated lemon zest over the top of green beans gives them a bright, citrusy flavor.
• Fresh dill weed adds wonderful flavor to beans, especially when served with some sort of chicken or fish dish.
• Red pepper flakes give any side dish a kick of heat.

Fats:

Green beans have a mild flavor that allows them to act as a blank canvas. Cooked with healthy fats like olive oil, butter, or bacon grease is great way to give a simple serving of green beans wonderful flavor. Keep in mind that on Keto (or any diet), you should avoid vegetable oil such a canola.

Toppings:

Add low-carb toppings to your sauteed green beans, such as almond slivers or lemon zest. If you bake them in the oven, a mixture of crushed pork rinds, almond flour, and parmesan cheese makes a nice crunchy topping. You can also add cheddar to the tops and stick them in the oven to make cheesy green beans.

Sauces

Skip the canned cream of mushroom soup and make your own sauce. Heavy cream or cream cheese with different fresh herbs and spices makes an easy and awesome sauce to drizzle over the top. If you’re looking for something lighter, lemon juice with capers makes a zesty and very light sauce for green beans or other veggies like asparagus or Brussels sprouts.

​Are Canned Green Beans Keto?

While it’s convenient to stock cans of green beans in your pantry, you should know there are some nutritional differences between fresh and canned beans. Canned green beans are often processed and cooked before being canned. This can have in impact on their vitamins and minerals, even if it does not necessarily impact their carbs.

Tips for Buying and Storing Fresh Green Beans

• Appearance: Choose green beans that are vibrant green, firm, and free from blemishes or wrinkles.

• Texture: Fresh green beans should have a smooth surface and a slight snap when bent.

• Organic if possible: Organic green beans mean they have not been exposed to pesticides.

• Keep them cold and dry: Keep them in the fridge until you are ready to cook them. Help them stay dry by placing a paper towel in the bag or container to absorb excess moisture.

• Ventilation: Make sure you leave the bag slightly open or in a container that has holes in it that will allow for air circulation.

• Wash and sort: I usually wait until I am ready to cook them to wash them. This also helps cut down on moisture while storing them. When washing, submerge them in cold water, removing any that have blemished or signs of bug bites.  

• Time: Freshness is key, so use green beans within just a few days of buying them.

Conclusion

The bottom line is that the grams of carbohydrates in green beans are much less than you may think. Not only that, they are loaded with nutrients and can be prepared so many delicious ways. There’s truly no reason they should be excluded from a low-carb or Ketogenic diet.