1 serving (medium) of Kidney bean salad (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 27.8 g of carbs, 10.1 g of protein, 1.8 g of fat and 9.1 g of fiber. Its 0.3 mg of Copper covers 32% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Kidney bean salad?

Barbunya salatası is a Turkish salad made with cooked barbunya beans—often called cranberry beans in English—along with ingredients such as tomato, parsley and red onion. The beans turn tender and slightly floury when cooked, while fresh vegetables and a lemon-and-olive-oil dressing add brightness. It is distinct from salads made with the familiar dark-red kidney bean.

In Turkey it is commonly served chilled or at room temperature as a meze, alongside a home-cooked meal, or as a light lunch. It offers plant-based protein and fibre; a 100 g portion has 6.1 g of fibre. For a lighter version, use a modest amount of oil, and serve it with whole-grain bread or other meze.

Kidney bean salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

18.5g

· 7% DV

Protein

6.7g

· 13% DV

Fat

1.2g

· 2% DV

Fiber

6.1g

· 22% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 66% · Protein 24% · Fat 10%

Kidney bean salad Vitamins & Minerals

Vitamins

0.18mg · 15% DV

Folate

35µg · 9% DV

Biotin

2.5µg · 8% DV

0.06mg · 5% DV

Minerals

Phosphorus

110mg · 16% DV

Iron

2mg · 11% DV

Magnesium

45mg · 11% DV

Sodium

220mg · 10% DV

How Nutritious Is Kidney bean salad?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

High

68/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Kidney bean salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Kidney bean salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Kidney bean salad Processed?

NOVA 2

Minimally Processed

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 bean salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Kidney bean salad 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 bean salad Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 6.3:1

Above the ideal 4:1 (6.3:1).

Compare Kidney bean salad

🥗vs🥣

Kidney bean salad vs Green Lentils (Boiled)4 kcal more per 100 g

→🥗vs🌱

Kidney bean salad vs Edamame1 kcal fewer per 100 g

→🥗vs🫘

Kidney bean salad vs White Beans7 kcal fewer per 100 g

→🥗vs🍲

Kidney bean salad vs Bean Stew with MeatSame calories per 100 g

→

Foods Similar to Kidney bean salad

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

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🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

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Hummus

166 kcal

Frequently Asked Questions About Kidney bean salad

What is barbunya salad?

Barbunya salad is a Turkish bean salad, typically made with cooked cranberry beans, chopped vegetables, herbs, and a light dressing. The English listing calls it kidney bean salad, but Turkish barbunya usually refers to cranberry or borlotti beans.

How do you make barbunya salad?

Make barbunya salad by cooking the beans until tender, cooling and draining them, then tossing them gently with chopped red onion, parsley, tomato, olive oil, and lemon juice. Let the flavors mingle before serving, without crushing the beans.

Are cranberry beans or kidney beans used in barbunya salad?

Traditional Turkish barbunya salad is made with barbunya beans, generally known in English as cranberry or borlotti beans. Kidney beans can work as a substitute, but they are a different bean and may give the salad a firmer texture.

Can you use canned beans for barbunya salad?

Yes, canned beans make barbunya salad quicker to prepare. Drain and rinse them well, then fold them into the dressing gently; they are already cooked and can break apart if you stir them vigorously.

How do you keep barbunya beans from turning mushy in salad?

Cook the beans just until tender and stop before their skins split or their centers collapse. Drain them carefully, let them cool before dressing, and fold in the vegetables with a broad spoon rather than stirring hard.

What dressing goes in barbunya salad?

A simple olive oil and lemon dressing is a common choice for barbunya salad. Red wine vinegar can add extra sharpness, while parsley and red onion bring freshness; add dressing gradually so the beans stay intact rather than swimming in liquid.

What do you serve with barbunya salad?

Serve barbunya salad as a chilled side dish with grilled vegetables, bread, or a main meal. Its beans and fresh herbs also make it suitable for a picnic or a shared table; keep it chilled until serving in warm weather.

How long should you soak beans for barbunya salad?

Soak dried barbunya beans in plenty of water before cooking, ideally overnight, to help them cook more evenly. Drain and rinse the soaking water before boiling; cooking time varies with the beans’ age and size, so check tenderness rather than relying on a fixed time.

How long does barbunya salad last in the fridge?

Barbunya salad keeps for about three days in a sealed container in the refrigerator. The tomato and onion may release liquid as it sits, so stir it gently before serving and discard it if its smell or appearance changes.

Can you freeze barbunya salad?

Freezing assembled barbunya salad is not recommended because thawed tomato and onion turn watery and soft. For better texture, freeze only the cooked beans, then thaw them and add fresh vegetables and dressing when you are ready to serve.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026