Are Canned Green Beans Keto-Friendly?

When starting a ketogenic diet, most people know to cut out sugar, grains and starchy foods like potatoes. But what about canned vegetables like green beans? Are canned green beans keto?

The good news is yes, green beans are one of the nutritious and delicious keto-approved vegetables. However, there are some factors to consider when it comes to the carb count and keto-friendliness of the canned variety.

In this article, we’ll take a detailed look at the carb and nutrition profile of canned green beans, compare them to fresh, look at keto serving sizes, and how to pick the best keto-friendly canned beans.

An Overview of Keto Diets

First, let’s quickly go over the basics of a ketogenic diet Keto or very low carb diets aim to get the body producing ketones and burning fat for fuel instead of glucose

To do this, they restrict carb intake to around 20-50g net carbs per day. When carbs and calories are very low, the body enters ketosis. For most people this happens when consuming less than 50g net carbs daily.

On keto, the majority of calories come from fat with adequate protein. Non-starchy veggies make up the carb sources, along with some nuts, seeds and low sugar fruits like berries. Things like sugar, grains, legumes and starchy veggies are avoided.

People follow keto and low carb diets for benefits like weight loss, blood sugar control, mental performance, and treatment of some medical conditions. Keeping net carbs low is key to maintaining ketosis.

Are Canned Green Beans Keto-Friendly?

Green beans are one of the most keto-friendly veggies. When looking at canned green beans specifically, the answer is also yes – they can fit into keto diets when eaten in the right portions.

One cup of canned green beans contains around 6.6g total carbs and 3.7g of fiber. This makes the net carb count just under 3g net carbs per cup.

This carb amount fits easily into a ketogenic diet, even if you’re aiming for under 20g net carbs per day. Canned green beans are a great low carb side dish option.

However, it’s important to stick to a 1 cup serving size. Larger portions will start racking up the carbs into less keto-friendly territory.

Canned vs. Fresh Green Bean Carbs

How does the carb count of canned green beans compare to fresh? Let’s take a look:

• 1 cup canned green beans: 6.6g total carbs, 3.7g net carbs
• 1 cup raw fresh green beans: 7g total carbs, 4.3g net carbs
• 1 cup cooked fresh green beans: 10.1g total carbs, 6.2g net carbs

As you can see, canned beans are slightly lower in carbs than fresh. The canning process helps reduce some of the carbs.

However, fresh green beans are still low enough in net carbs to include in a keto diet, as long as portions are measured.

Both fresh and canned green beans can fit into keto macros, so including a variety of both is great for nutrients and keeping meals exciting.

Watching Keto Serving Sizes With Canned Beans

When incorporating canned beans into a keto diet, proper serving sizes are key. While 1 cup canned green beans is low carb at 3.7g net carbs, going over that amount can add up fast.

For example, just 1.5 cups of canned green beans jumps up to 5.5g net carbs. Double the serving to 2 cups and you’re looking at 7.4g net carbs. It’s easy to underestimate portion sizes if you’re not measuring carefully.

Some tips for keeping servings keto-friendly:

• Measure out 1 cup servings rather than eating directly from the can.
• Enjoy beans alongside other low carb veggies rather than the starring side.
• Mix half a cup of green beans with half a cup of another veggie like cauliflower.
• If still hungry, round out meals with low carb sides like salad greens, broccoli, asparagus etc.

Other Low Carb Canned Bean Options

In addition to green beans, some other canned bean varieties can also work for a keto diet in small servings. Here are a few to try:

• Chickpeas: 1/4 cup is around 5g net carbs
• Kidney beans: 1/4 cup is around 5g net carbs
• Cannellini beans: 1/2 cup is around 5g net carbs
• Black soy beans: 1/2 cup is around 3g net carbs

When including canned beans on keto, drain and rinse them well to remove excess liquid, salt, and preservatives. Keep total portions around 1/2 cup beans or less per meal.

And because beans are higher carb than non-starchy veggies, they are smart to save for days when you have more carb allowance left in your daily macro budget.

Nutrition Benefits of Canned Green Beans

Canned green beans provide a variety of important vitamins, minerals and antioxidants. Some of the key nutrients in a 1 cup serving of canned green beans include:

• Vitamin K – 12% DV
• Vitamin C – 10% DV
• Manganese – 8% DV
• Vitamin A – 6% DV
• Fiber – 5% DV
• Folate – 5% DV
• Iron – 4% DV

They are fat free, low calorie (around 20 cals per cup), and provide antioxidants like beta carotene that can help lower inflammation. The canning process can actually preserve some of the beneficial nutrients compared to cooking fresh beans.

However, to limit excess sodium, look for low sodium, no salt added or unsalted canned varieties. Or rinse salted canned beans before cooking.

Tips for Picking the Best Keto Canned Green Beans

Not all canned green beans are created equal when it comes to keto-friendliness. Here are some tips for picking quality canned beans:

• Seek out low sodium or no salt added beans to avoid bloating.
• Avoid beans packed in sugary syrups. Opt for water-packed.
• Watch for any added starchy thickeners like flour or cornstarch.
• Look for BPA-free cans to reduce chemical exposure.
• Seek GMO-free beans if you avoid genetically modified foods.
• Choose organic canned beans when possible to reduce pesticides.

Keto Canned Green Bean Recipe Ideas

Here are just a few ideas for enjoying canned green beans on a keto diet:

• Green Bean Salad – Mix with olive oil, lemon juice, walnuts, tomato, red onion, basil.
• Cheesy Green Beans – Top with sliced almonds and parmesan cheese before roasting.
• Bacon & Green Beans – Fry bacon until crispy then sauté beans in the drippings.
• Green Bean Casserole – Make a keto version with chicken broth and roasted almonds.
• Green Bean Fries – Coat in egg and pork rind breading then air fry.

Canned green beans can easily be part of a keto-friendly eating plan. With only 3.7g net carbs per cup, they make a great low carb addition to meals in the right portion sizes. Focus on low sodium options and combine with other fresh non-starchy vegetables for nutrition. Consider soaked and thoroughly cooked canned beans like chickpeas and kidney beans in 1/4 cup servings as well. Enjoy the convenience and low carb benefits of canned beans on keto!