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Are Black Grams Keto-Friendly?

Black Grams on a kitchen counter

Are Black Grams Keto-Friendly? To answer this, we dive headfirst into a comprehensive exploration of Black Grams and their place, or lack thereof, in a ketogenic diet.

This nutrient-rich legume, despite its impressive health profile, presents a conundrum when one embarks on the path of ketosis since high carbohydrate content keeps it from making the keto-friendly list.

Throughout this journey, we delve into the nitty-gritty of Black Grams' carbohydrate content and shed light on the importance of maintaining low net carbs on a keto diet.

We then weigh in on the health implications of incorporating Black Grams in a ketogenic diet and suggest effective tips on steering clear of this legume while sticking to a keto meal plan.

Following this, we navigate toward some wonderful, keto-compatible alternatives that work seamlessly as low-carb substitutes for Black Grams.


  • Are Black Grams Keto-friendly? Not quite. Their high carbohydrate content makes maintaining ketosis a challenge.
  • Despite their high nutritional value, Black Grams' net carb count disqualifies them from a traditional keto diet.
  • There are a bevy of nutritious, keto-compatible alternatives that can find a place in your meal plan instead of Black Grams.

Are Black Grams Keto-Friendly?

In the world of keto, not all foods are created equal. Our central query - Are Black Grams keto-friendly? Casts a spotlight on a fascinating food item indeed. We can tackle this question with a simple, concise truth - Black Grams unfortunately aren't suitable for a ketogenic diet due to their net carbohydrate content which sits as high as 46.86g per 100g serving.

For those new to the keto sphere, the ketogenic diet emphasizes a low carbohydrate, moderate protein, and high fat consumption to initiate a metabolic state known as ketosis. This metabolic state encourages our body to utilize fat rather than carbohydrates as a primary energy source. The key to triggering this adaptation lies in maintaining a daily carbohydrate intake that is typically lower than 50 grams.

Drawing attention to the composition of Black Grams, they are abundant in healthful nutrients and are particularly lauded for their high protein content. However, it's the carbohydrate content that raises eyebrows in the keto community. A 100g serving of Black Grams delivers a walloping 46.86g of net carbs. Net carbs are simply total carbohydrates minus fiber.

Diving deeper into the world of macros, foods intrinsic to a keto diet should contain a high proportion of fats, a moderate allotment of protein, and a minimal amount of carbohydrates - strictly the reverse of the macro blueprint of Black Grams. This legume's carbohydrate content effectively catapults it out of the keto-friendly territory.

To unpack this further, even a very moderate 50g serving of Black Grams contains approximately 23g net carbs—which is nearly half the upper limit of an entire day’s allowance for someone on a strict keto regimen. Thus, the carbohydrate content of Black Grams contradicts the carb-limited foundation of ketogenic diets, making it clear that they do not align with keto guidelines.

Can Black Grams be Incorporated into a Strict Keto Diet?

Navigating the labyrinth that is a strict keto diet often brings us to a crucial crossroad. Can we fit Black Grams into this tightly controlled low-carb regimen? The answer lies anchored in the fundamental tenets of a ketogenic diet. Given their high net carbohydrate content, Black Grams pose a significant hurdle to achieving and maintaining the metabolic state of ketosis, a cornerstone of a keto diet.

Anyone familiar with the stringent rules of the ketogenic diet would know that the diet pivots on the restriction of carbs, aiming to keep daily carbohydrate intake within a relatively narrow range—usually less than 50 grams per day. Incorporating a food item with a net carb content as high as that of Black Grams is likely to upset this delicate balance. A modest 50g serving of Black Grams equates to approximately 23g of net carbs, nearly taking up half of an entire day's allowance for carb intake on a strict ketogenic diet.

For those of us on strict keto, meticulous tracking and monitoring of the carbs we consume become essential. The plethora of mobile apps and digital tools available today can be instrumental in managing this. These tools enable real-time tracking of your daily intake, and more importantly, the carbohydrate content of the various foods you eat. Using such a tool will help you understand the vast carb footprint Black Grams would leave on your daily allowance, bringing clarity to their incompatibility with a strict ketogenic dietary plan.

However, the exclusion of Black Grams from a keto diet doesn't negate their rich nutritional credentials. They remain a significant source of proteins, dietary fiber, and vital minerals. But remember, they just don't fit well in the carb-restricted landscape of a ketogenic diet.

Delving into the Carbohydrate Content of Black Grams

The nitty-gritty of the carbohydrate content in Black Grams holds the key to why they fall short as a keto-friendly food. Understanding this content, particularly in the context of net carbs, speaks volumes for individuals traversing the keto path.

Net carbs, a term you'll often hear in low-carb and keto diet conversations, is a deduction of the fiber content from the total carbohydrates of any food. Why are they important, you ask? They allow keto dieters to understand the number of carbs that will be absorbed by the body, thus aiding in maintaining the metabolic state of ketosis.

Now, let's cast our focus onto Black Grams. They contain a substantial amount of carbohydrates—approximately 46.86g per 100g. To grasp this better, let's talk in real-world amounts. If you were to incorporate one cup (approximately 200g) of cooked Black Grams into your meal, you'd be consuming a whopping 93.72g of net carbs. Even a modest half-cup serving introduces about 47g of net carbs into your system.

Now, remember the keto rule of thumb that encourages keeping your daily carbohydrate intake under 50 grams? A single half-cup serving of Black Grams almost exhausts this limit, leaving you little room to accommodate other nutritious foods into your diet.

In the context of a ketogenic diet, this high carbohydrate content makes Black Grams unsuitable. Carbs, after all, are minimized in a keto diet to make way for fats as the primary energy source, aiming to keep the body in the state of ketosis. A food containing a substantial amount of carbohydrates, like Black Grams, can disrupt this delicate balance.

Nutritional Snapshot of Black Grams

Black Grams are a nutritional powerhouse packed with both macro and micronutrients. For every 100g serving, it contains a substantial 21.6g of protein, making it a reliable plant-based source of this essential macronutrient which aids in bodybuilding and tissue repair. Furthermore, it offers a complex carbohydrate content, notably net carbs of 46.86g and a dietary fiber amount of 15.5g which contributes to digestive health.

Black Grams' low total fat content, especially the mere 1.42g of total fats, showcases this legume as a heart-friendly option. In addition to this, the 341.0kcal per 100g serving provides the body with necessary energy fuel. Surprisingly, this legume is also relatively rich in water — 11.02g per 100g serving — which can help contribute towards one's daily hydration requirements.

Turning to micronutrients, Black Grams are loaded with essential vitamins and minerals. Leading the pack is potassium (1483.0mg) which plays a crucial role in maintaining electrolyte balance, coupled with magnesium (171.0mg), known for muscle and nerve function. Additionally, the heavy weights in the vitamin department are represented by folate (444.0ug), ideal for cell function and tissue growth, healthy doses of Vitamin B-6 (0.29mg) and thiamin (0.9mg), both of which contribute to the body's energy production.

Nutrient NameAmount and Unit per 100g
Net Carbs 46.86g
Carbohydrate, by difference 62.36g
Fiber, total dietary 15.5g
Total fats 1.42g
Protein 21.6g
Sodium, Na 5.0mg
Potassium, K 1483.0mg
Magnesium, Mg 171.0mg
Calcium, Ca 123.0mg
Vitamin B-6 0.29mg
Vitamin E (alpha-tocopherol) 0.21mg
Vitamin K1 5.6ug
Copper, Cu 0.84mg
Iron, Fe 5.02mg
Phosphorus, P 352.0mg
Selenium, Se 3.2ug
Zinc, Zn 3.65mg
Manganese, Mn 1.06mg
Thiamin 0.9mg
Riboflavin 0.19mg
Niacin 1.96mg
Pantothenic acid 0.9mg
Folate, total 444.0ug
Choline, total 66.4mg
Calories 341.0kcal
Water 11.02g
Tryptophan 0.26g
Threonine 0.91g
Isoleucine 0.95g
Leucine 1.72g
Lysine 1.48g
Methionine 0.32g
Cystine 0.24g
Phenylalanine 1.17g
Tyrosine 0.61g
Valine 1.13g
Arginine 1.34g
Histidine 0.6g
Alanine 0.9g
Aspartic acid 2.61g
Glutamic acid 3.29g
Glycine 0.84g
Proline 0.92g
Serine 1.18g
Fatty acids, total saturated 0.37g
Fatty acids, total monounsaturated 0.12g
Fatty acids, total polyunsaturated 0.61g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Black Grams' was not found in FoodData Central, so nutritional data for 'Beans, black, mature seeds, raw' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Black Grams on a Keto Diet

Peering into the relationship between Black Grams and a ketogenic diet brings to light some intriguing insight. The ketogenic diet's primary goal is to maintain a state of ketosis, whereby our bodies primarily burn fats for energy instead of carbohydrates. Gradual inclusion or overindulgence of Black Grams in a keto diet could inadvertently push you out of this metabolic state due to their high carbohydrate content.

Conversely, it would be unfair to fully discount Black Grams merely because they pose a challenge to a ketogenic diet. This legume has a positive reputation in traditional diets and offers numerous health benefits broader than just macro levels.

Black Grams are a powerhouse of nutrition and an excellent source of protein, contributing towards muscle development and satiety. They're replete with dietary fiber, promoting healthy digestion and helping to maintain optimal blood sugar levels. Packed with antioxidants, they can help fight off harmful free radicals, maintaining overall health and contributing to stronger immunity. They additionally house a rich array of vitamins and minerals like iron, magnesium, and potassium.

Taken together, while Black Grams do pose a risk for those attempting to remain in ketosis, their nutritional bounty contributes impressively to overall health and well-being.

Avoiding Black Grams in Your Keto Meal Plan

Navigating the dietary restrictions of a ketogenic regime requires a bit of skill, especially when it means avoiding food items such as Black Grams. Although they're nutrient-rich, Black Grams' high carbohydrate content poses a challenge to maintaining ketosis, a state of fat metabolism vital for a successful keto diet.

When it comes to practical ways to eliminate Black Grams from your keto meal plan, start by reviewing your recipes. Are there dishes you regularly enjoy that contain Black Grams? They might be part of curries, soups, or salads, for instance. These foods, while wholesome, can swiftly navigate you out of the necessary state of ketosis. Consider replacing Black Grams with low-carb legumes such as green beans or cucumbers, or opt for more keto-friendly ingredients like zucchini or cauliflower, both low in carbs yet high in fiber.

Managing cravings can be another challenge. If you find yourself yearning for the Black Grams in your dietary past, seek out low-carb foods that can provide some textural or flavor parallels. A stir-fried mixture of low-carb vegetables like bell peppers, spinach, or broccoli, seasoned with keto-friendly spices, could substitute the mouthfeel and umami character of a Black Gram curry.

Additionally, maintain your focus on consuming high-fat, moderate-protein, and low-carb foods, the backbone of a ketogenic diet. Encourage your palate to enjoy the richness of avocados, eggs, and meat alongside leafy greens and other non-starchy vegetables—these foods will help keep you satiated while maintaining a state of ketosis.

Lastly, when social eating, remain extra cautious. The invisible grams of carbohydrates in restaurant meals or foods at social gatherings can quickly add up, so having a clear understanding of what's in your meal is crucial when maintaining a strict keto regimen.

Keto-Compatible Alternatives for Black Grams

While Black Grams are off the keto menu due to their high carbohydrate content, fear not! There's an array of keto-compatible alternatives out there, ready to find a place on your plate.

Starting with vegetables, there are several non-starchy options that can seamlessly fit into a ketogenic plan. Avocado, with its high-fat content, fiber, and important vitamins and minerals, is a superstar in the universe of keto-compliant foods. Consider combining slices of this nutrient-dense fruit with leafy greens and seeds for an energizing salad, or use it as a base for a creaminess-boosting puree.

Broccoli, cauliflower, zucchini, and bell peppers are other worthy substitutes. Their low carb counts and rich nutrient profiles make them excellent vegetables to fill your plate. These can be sautéed, roasted, or used in keto-friendly twists on traditional dishes. For instance, cauliflower can be easily transformed into a low-carb "rice" or mashed "potato," working as a great accompaniment to protein-rich dishes.

When it comes to legumes, green beans, with just 7g of net carbs per 100g, are a good option. They add a satisfying crunch to salads, stir-fries, and soups and bring a rich array of nutrients to your meal, including Vitamins A, C, and K.

Looking for a meaty alternative? Consider mushrooms. Varieties such as Portobello and shiitake can be used as a meat substitute in various recipes due to their rich, umami flavor.

These suggested replacements, while being very different from Black Grams, offer an assortment of nutritional assets, including dietary fiber and essential vitamins and minerals. More importantly, they possess much lower net carb values, making them a friend to those maintaining ketosis.

Concluding Thoughts on Black Grams and Keto

As we've journeyed through the intricate relationship between Black Grams and a ketogenic diet, several key insights have unfolded. From its high carbohydrate content to its impact on the metabolic state of ketosis, Black Grams face undeniable challenges when it comes to compatibility with a traditional keto diet.

Even with their substantial nutritional profile replete with protein, fiber, vitamins, and antioxidants, the high net-carb content of Black Grams fails to align with the nutrient specification of a ketogenic menu. This, however, does not negate the fact that Black Grams stand as a commendable food choice outside of a strict keto regimen.

And while we say adieu to Black Grams in our keto life, an exciting array of low-carb, keto-friendly alternatives awaits us. Be it a sizzling stir-fry of veggies like broccoli, zucchini, and bell peppers, or a rich, fiber-filled salad featuring the wonders of avocado and green beans, the ketogenic food universe is rife with possibilities. The art of mastering a keto diet persistently involves swapping high-carb edibles with nutrient-rich, low-carb alternatives that allow you to stay in ketosis.

In line with this, the world of spices adds another dimension to our culinary exploration. Dismissing the high-carb staples like Black Grams from your keto menu can be flavored with a delightful spectrum of keto-compatible spices. Turmeric, cumin, fenugreek, or even a sprinkle of chili powder can add a compelling character to your meals. In essence, the trick to effectively managing your keto diet while relinquishing high-carb foods like Black Grams, lies in a creative twist of taste and the art of replacement.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


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Frequently Asked Questions

Yes, they are. Despite their high nutritional value, Black Grams contain a considerable amount of carbohydrates, making them incompatible with a traditional ketogenic diet.

Nutrient-wise, even modest portions of Black Grams can contribute towards a significant amount of carbs, jeopardizing your state of ketosis.