Beans are one of the most nutritious foods you can add to your plate — rich in plant protein, fiber, and a steady supply of complex carbohydrates. But if you're counting carbs for keto, prediabetes, or general macro tracking, you've probably wondered exactly how many carbs are in your serving of black beans, chickpeas, or lentils. The answer depends on the bean type, the serving size, and whether you're tracking total carbs or net carbs.
This beans carbs calculator takes the guesswork out of that math. Pick your bean variety, enter your serving size in cups, grams, ounces, or canned servings, and the tool instantly calculates total carbohydrates, net carbs (after subtracting fiber), protein, and calories. It uses average values from USDA FoodData Central for boiled/cooked beans, so results are realistic and dependable.
Whether you're meal prepping, following a low-carb diet plan, or simply trying to get a better picture of your macros, this calculator offers a fast, practical way to hit your daily carb goals with confidence. All you need is a rough serving size — the tool handles the rest.
🫘 Bean Type & Serving Size
Step-by-Step Guide
Using this calculator takes less than ten seconds, but the results can make your meal prep much easier. Here's how to get the most accurate serving information:
- Choose your bean variety from the dropdown. The list covers the most common cooked beans and legumes, including black beans, pinto beans, chickpeas, kidney beans, navy beans, lima beans, edamame, lentils, black-eyed peas, and mung beans.
- Enter the serving size that matches how you're eating them. You can use cups of cooked beans, grams, ounces, or whole drained cans of canned beans.
- Press Calculate Carbs to see total carbohydrates, net carbs, dietary fiber, protein, and calories for that exact serving. The step-by-step section shows the arithmetic so you can verify the math.
- Use the preset buttons for quick estimates like ½ cup or 100 g. If your portion is slightly different, just edit the number manually.
The Math Behind the Calculator
Beans are mostly water and complex carbohydrate after cooking, so the carb content depends strongly on the bean type and on whether the serving is measured cooked or dry. This calculator assumes boiled/cooked beans, which is how they're normally eaten. The underlying USDA data gives nutrients per 100 grams of cooked beans, so the calculator first converts everything into grams:
Total carbs = serving weight (g) × (total carbs per 100 g ÷ 100)
Net carbs = total carbs − dietary fiber
For example, one cup of cooked black beans weighs about 172 grams. Black beans contain 23.7 g of total carbohydrate and 8.7 g of fiber per 100 g. Multiplying by the serving factor gives 172 × 23.7 ÷ 100 = 40.8 g total carbs, and 172 × 8.7 ÷ 100 = 15.0 g fiber, which leaves about 25.8 g net carbs. The same factor is applied to protein and calories so you get a complete macro snapshot in one click. Data comes from USDA FoodData Central.
Carb & Fiber Reference Table
All values are for boiled/cooked beans, reported per 100 g. Net carbs are calculated as total carbs minus fiber and are rounded to one decimal.
| Bean (cooked) | Total Carbs (g) | Fiber (g) | Net Carbs (g) | Protein (g) | Calories |
|---|---|---|---|---|---|
| Black beans | 23.7 | 8.7 | 15.0 | 8.9 | 132 |
| Pinto beans | 26.2 | 9.0 | 17.2 | 9.0 | 143 |
| Kidney beans | 22.8 | 7.4 | 15.4 | 8.7 | 127 |
| Chickpeas | 27.4 | 7.6 | 19.8 | 8.9 | 164 |
| Navy beans | 28.0 | 10.5 | 17.5 | 8.2 | 140 |
| Lima beans | 23.6 | 6.3 | 17.3 | 7.5 | 115 |
| Edamame | 11.1 | 5.2 | 5.9 | 11.0 | 121 |
| Lentils | 26.1 | 10.7 | 15.4 | 9.0 | 116 |
| Black-eyed peas | 27.0 | 8.3 | 18.7 | 7.7 | 132 |
| Mung beans | 25.6 | 7.6 | 18.0 | 7.6 | 127 |
These values are averages across common varieties and preparation methods. For a precise match to a specific brand or recipe, enter the grams listed on your package into the calculator.
Why Net Carbs Matter
Dietary fiber is a carbohydrate that the body does not fully digest. It still contributes to total carbs on a nutrition label, but it doesn't raise blood glucose the same way as sugars and starches. Many people following low-carb or diabetic-friendly eating plans subtract fiber from total carbs to estimate the carbs that actually affect blood sugar. The result is known as net carbs or digestible carbs.
Because beans are naturally high in fiber — often 6–11 g per 100 g cooked — the difference between their total and net carb counts is significant. For example, navy beans have 28 g total carbs but 17.5 g net carbs per 100 g, meaning more than a third of the carbs are fiber. If you're only looking at total carbs, you might overestimate how many “active” carbs you're eating. This calculator shows both numbers side by side so you can choose whichever metric fits your diet plan.
Accuracy & Limitations
The nutrition estimates in this calculator are based on standard USDA averages for boiled/cooked beans. Several factors can shift the real numbers in your bowl:
- Dry vs. cooked weight: Dried beans triple or quadruple in weight when soaked and cooked. This tool is intended for cooked beans; if you're weighing dry beans, expect roughly 2.5–3 times more carbs per gram because water hasn't been absorbed yet.
- Canned vs. from scratch: Canned beans are cooked, so their base macros are similar, but salt and sugar may be added to the canning liquid. Rinsing canned beans removes excess sodium and does not significantly change carb counts.
- Variety and maturity: The same bean type can differ slightly between harvests, and newer beans have a slightly different moisture content than older dried beans.
- Mixed dishes: If your beans are in chili, soup, or a burrito bowl, other ingredients add their own carbs, protein, and calories. Use this tool for the beans only and add other components separately.
Frequently Asked Questions
Are beans keto-friendly? Most beans are too high in net carbs for strict keto at standard serving sizes. Edamame is the lowest at roughly 5.9 g net carbs per 100 g, but a ½-cup serving of black beans still contains around 12–13 g net carbs. If you're using a low-carb plan, small portions, replacement-type diets, or green beans (which are botanically different) usually fit better.
Is it better to measure beans cooked or dry? Measure cooked beans for the most direct match to the calculator. Cooked beans have absorbed water, so their nutrient density per gram is lower; 100 g dry beans contains far more carbs, fiber, and protein than 100 g cooked beans.
Should I count beans as a carbohydrate or a protein? Culturally, beans are often grouped with protein foods, but nutritionally they are predominantly carbohydrate, with moderate protein. A serving of black beans supplies roughly 41 g carbs and 15 g protein. For flexible dieting, beans are best treated as primarily a carbohydrate source with a bonus protein boost.
Where can I find more detailed nutrient information? The USDA FoodData Central database is the authoritative source for the values used here. The Harvard T.H. Chan School of Public Health also has a useful overview of legumes and pulses.