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Kidney beans Calories
Plant-based protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
Kidney beans Nutrition Facts
Selected: 100 g
127
KCAL / 100G
Carbs
22.8g
· 70%
Protein
8.7g
· 27%
Fat
0.5g
· 3%
Fiber
6.4g
Kidney beans Vitamins & Minerals
Vitamins
Folate
130µg · 33% DV
B1
0.21mg · 18% DV
B6
0.14mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
142mg · 20% DV
Iron
3mg · 17% DV
Potassium ⭐
403mg · 12% DV
Magnesium
45mg · 11% DV
Kidney beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Kidney beans Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Kidney beans Contain Allergens?
No known major allergens
Which Diets Is Kidney beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Kidney beans Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Kidney beans
Kidney beans — Frequently Asked Questions
Why should kidney beans be soaked before cooking?
Soaking dried kidney beans helps them cook more evenly and may shorten cooking time. Discarding the soaking water and cooking them in fresh water can also reduce some gas-producing compounds.
Do kidney beans cause gas, and how can you reduce it?
They can cause gas or bloating in some people because certain carbohydrates are fermented by gut bacteria. Start with a small serving, cook them thoroughly, and increase your intake gradually.
How thoroughly do kidney beans need to be cooked?
Dried kidney beans must be fully cooked until tender, not merely warmed or left firm. Proper boiling is important because raw or undercooked kidney beans contain lectins that can cause severe digestive symptoms.
When should salt and acidic ingredients be added to kidney beans?
Adding salt once the beans are nearly tender is a practical approach. Acidic ingredients such as tomatoes, vinegar, or lemon are best added later, as they can slow softening.
Are kidney beans the same as other common beans?
Kidney beans are a specific variety of common bean, recognized by their kidney-like shape and firm texture. Compared with softer varieties such as cannellini beans, they tend to hold their shape well in chili, stews, and salads.
Should canned kidney beans be rinsed?
Yes. Drain and rinse canned kidney beans under running water to remove the packing liquid, reduce excess sodium, and give them a cleaner flavor.
How long do cooked kidney beans keep in the fridge?
Store cooked kidney beans in an airtight container in the refrigerator for about 3 to 4 days. Discard them if they develop an off smell, sticky texture, or visible mold.
Can cooked kidney beans be frozen?
Yes, cooked kidney beans freeze well when cooled and packed in meal-sized portions. Thaw them in the refrigerator or add them directly to soups and stews.
What should kidney beans be eaten with to support iron absorption?
Pair kidney beans with vitamin C-rich foods such as bell peppers, tomatoes, citrus, or parsley to support absorption of their plant-based iron. Having tea or coffee away from the meal may also be helpful.
Who should be careful with kidney beans?
People with irritable bowel syndrome or a sensitive gut may need smaller portions because beans can trigger bloating. Anyone with kidney disease should follow individualized advice from their clinician or dietitian, as mineral and protein targets vary.
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Nutrition data compiled from USDA FoodData Central and scientific sources.