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Is Legumes Keto Friendly?

Slightly Keto Friendly

Answer: Legumes are not considered keto-friendly due to their high carbohydrate content. However, in moderate amounts, they can be included in a well-balanced ketogenic diet.

Although legumes provide numerous health benefits, their carb count makes them a less-than-ideal choice for those following a strict ketogenic diet:

  • High in Carbohydrates: Legumes contain 25.09g of carbs per 100g which is higher than what is typically allowed on a ketogenic diet. The goal of a keto diet is to limit carbohydrate intake, usually to under 50g of total carbs per day.
  • Rich in Fiber: Legumes are packed with dietary fiber (6.3g per 100g), which is beneficial for gut health but, unfortunately, does not reduce their net carb count significantly enough to make them a staple on a keto diet.
  • Packed with Protein: With 9.73g of protein per 100g, legumes are a good source of plant-based protein. However, protein should be consumed in moderation on a keto diet to avoid being converted into glucose, which can potentially kick you out of ketosis.
  • Low in Fat: Legumes contain very little fat (0.35g per 100g), and since the keto diet is a high-fat diet, they donโ€™t contribute substantially to the fat intake that’s essential for maintaining ketosis.

In conclusion, while legumes are nutritionally dense, their high carbohydrate and low fat content make them less suitable for a ketogenic diet. If you choose to include them, do so sparingly and be sure to track your carb intake carefully.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories139
  • % Daily Value *
  • Total Fat 0.35g 1%
    • Saturated Fat 0.09g 1%
  • Cholesterol 0mg 0%
  • Sodium 6mg 1%
  • Potassium 561mg 17%
  • Total Carbohydrate 25.09g 9%
    • Dietary Fiber 6.3g 26%
    • Sugars 0.34g
  • Protein 9.73g 20%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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