Can you eat pinto beans on keto?

In this article, I will answer the question: “Can you eat pinto beans on keto?” and I will tell you about the health benefits of pinto beans and whether they’re suitable for a keto diet. I’ll also suggest some low-carb bean substitutes.

Can you eat pinto beans on keto?

No, you can’t eat pinto beans on keto. Due to their high carbohydrate content, most types of beans, such as pinto beans, should be avoided on a typical ketogenic diet. Low-carb bean substitutes like green beans, on the other hand, can be consumed in moderation.

On the other hand, those following a cyclical (CKD) or targeted ketogenic diet (TKD) may also be allowed to include higher carb beans in their diet on carb-up days.

What is a keto-diet?

The ketogenic diet reduces carbohydrates and prioritizes fats. When your body prioritizes fat as a fuel source, you’re in ketosis. You may break down lipids quickly and boost the level of ketones in your bloodstream by activating this survival mechanism, which has been related to improved brain energy.

Most nutritionists recommend keeping carbs between 20 and 50 grams per day, however this figure will vary based on your metabolism. Short-term fatigue, increased focus, poor breath, and insomnia are all common ketosis symptoms. But don’t be concerned! These tend to dissipate over time.

What are the health benefits of pinto beans?

Pinto beans are a nutrient-dense legume. Protein, fiber, vitamins, and minerals are all abundant in them. These nutrients may help with blood sugar regulation and heart health, among other things. Pinto beans are also high in antioxidants, which may reduce your chance of developing chronic diseases.

Why are pinto beans avoided in a keto-diet?

Pinto beans are not keto-friendly due to their high carb content (47.05g of net carbs per 100g serving). Even a little portion size may be enough to knock you out of ketosis.

To stay in ketosis, keep your net carb intake between 20 and 30 grams per day. 

You might also look for different beans that are low in net carbohydrates as an option.

Are there keto-friendly beans?

You can substitute other types of keto-friendly beans for pinto beans if you need to satisfy your bean craving. 

The following beans have the fewest net carbohydrates per serving:

Green beans

Green beans are one of the most keto-friendly legumes available, with only 5.8 grams of net carbohydrates per cup. Serve grilled chicken with wonderful beans sprinkled in salt, pepper, and lemon juice for a low-carb, high-protein dish.

Black soybeans

With only 1 g of net carbohydrates per half-cup serving, black soybeans are a deliciously low-carb option. Not only that, but they also have 6 grams of fat and 11 grams of protein. Because they’re firmer than conventional black beans, they’re frequently used in chili and refried bean recipes.

Low-carb beans like green beans and black soybeans can easily be incorporated into a keto diet. Other types of beans can be added in small amounts with careful planning. Always read the label, as some items, such as baked beans, may contain additional sugar, which can significantly raise the carb amount.

What are bean alternatives on a keto-diet?

If you’re looking for some additional keto-friendly bean substitutions, try these:


Cooked mushrooms are low in carbs and calories, and can be used in soups, stews, and chili instead of beans to substantially lower carb intake.


Diced eggplant, like mushrooms, can be used to substitute beans in some recipes. You can also use eggplant to make baba ganoush (a lebanese dish), a keto-friendly dip that may be used instead of chickpea-based hummus.


If you’re eating Mexican food, skip the high-carb refried beans or bean dip and replace them with guacamole or smashed avocado.

Ground meat

You can also leave out the beans in soup or chili recipes and simply add more ground meat, such as beef, pork, or turkey. This is a high-protein alternative, unlike the vegetables indicated above.

Boiled peanuts

Peanuts that have been boiled have a texture that is very similar to that of cooked beans. Peanuts are technically a legume in the bean family, not a nut, thus they’re strong in protein and fiber.


In this post, I answered the question: “Can you eat pinto beans on keto?” and also provided important information regarding which beans to avoid and which to include on a keto diet, as well as low-carb bean alternatives.

Please do not hesitate to contact me if you require any extra information on this topic.


[1] Are Pinto Beans Keto? | Sure Keto – The Food Database For Keto 

[2] Can I Eat Beans on Keto? – KetoLogic 

[3] Are Pinto Beans Keto Friendly?

[4] Are Beans Keto? Carbs, Calories, & Alternatives | Chomps

[5] Are Beans Keto-Friendly? 

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.