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Deciding which vegetables on keto to eat is tricky enough — but beans are even trickier! Some varieties of beans are high in carbs, while a select few varieties work well with a low carb diet. Are green beans keto, or are carbs in green beans just too high? Let’s take a closer look at the nutritional value of these beans, and how to enjoy them on a carb-conscious diet.
Are Green Beans Keto Friendly?
You might be wondering… are green beans low carb as well? The answer is also yes. Unlike varieties like kidney or lima beans, green beans can fit easily into macros for a low carbohydrate diet.
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How Many Carbs In Green Beans?
Do green beans have carbs? They do, but they are fairly low. Carbs in fresh green beans clock in at 7g total carbohydrates for a 1-cup serving [*].
Since green beans also have a good amount of fiber, net carbs in green beans add up to 4.3 grams for the same serving size.
How many carbs in a cup of green beans cooked?
Are green beans high in carbs when you cook them? They are higher, but still easy to enjoy. A cup of cooked green beans contains 10.1 grams total carbs and 6.2 grams net carbs [*].
How many carbs in canned green beans?
Does green bean carb count also change when they’re canned? Yes! A cup of canned green beans contains 6.6 grams total and 3.7 grams net carbohydrates [*].
How many carbs in green bean casserole?
Nutrition facts vary, but store-bought green bean casseroles almost always contain more carbohydrates. A 1/2 cup serving of a store brand green bean casserole can contain 13g total carbs and 12g net carbs (or more!) [*].
To cut down on carbs, it’s easier to make this casserole yourself with my low carb green bean casserole recipe.
The chart below summarizes green beans carbs for all serving sizes and prep methods:
|Serving Size||Total Carbs||Net Carbs|
|1 cup, raw||7g||4.3g|
|1 cup, cooked||10.1g||6.2g|
|1 cup, canned||6.6g||3.7g|
|1/2 cup, casserole||13g||12g|
Green Beans Nutrition
Like other green veggies, green beans have a delicious taste that’s also rich in nutrients. Here are the full nutritional facts for a cup of raw green beans:
- 90 calories
- 0.2 grams of fat
- 0 mg cholesterol
- 1.8 grams of protein
- 7 grams of carbohydrates
Green beans are also a rich source of vitamins and minerals, including folate, vitamin A, vitamin K, magnesium, and calcium. It also includes antioxidants like vitamin C, which can help fight damage from free radicals and reduce risk for heart disease [*].
Keto Green Bean Recipes
Green beans make the perfect nutrient-packed side dish on keto… and there are so many easy ways to prepare them! Try these green bean recipes to see for yourself.
Keto Green Bean Casserole
The best keto green bean recipe! Like the original version, this one comes complete with a creamy mushroom sauce and crunchy topping — all made keto.
Keto Green Bean Bundles With Bacon
A sweet and savory dish with glazed bacon and seasoned bunches of green beans. Pretty enough for holidays, but easy enough to enjoy anytime!
Garlic Oven Roasted Green Beans
A quick roast with olive oil, sea salt, and black pepper makes these beans tender — and a sprinkle of parmesan cheese takes every bite over the top!
Keto Vegetable Soup
Enjoy as a side dish or light main. With tender green beans and an assortment of fresh veggies, this is the best cozy keto soup.
Conclusion: Can You Eat Green Beans On Keto?
Yes, you can enjoy green beans on keto! Incorporate them into low carb recipes for macros that will keep you on track.
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