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Boiled red kidney beans Calories
Plant protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
Boiled red 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
Boiled red kidney beans Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B6
0.13mg · 8% DV
Biotin
2.5µg · 8% DV
Folate
33µg · 8% DV
Minerals
Phosphorus
142mg · 20% DV
Iron
3mg · 17% DV
Potassium ⭐
403mg · 12% DV
Magnesium
45mg · 11% DV
Boiled red kidney beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Boiled red kidney beans 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 Boiled red kidney beans Contain Allergens?
No known major allergens
Which Diets Is Boiled red kidney beans Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled red kidney beans Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Boiled red kidney beans
Boiled red kidney beans — Frequently Asked Questions
Do boiled red kidney beans cause gas, and how can it be reduced?
They can cause gas or bloating in some people because they contain fermentable carbohydrates. Soaking dried beans, discarding the soaking water, and cooking them thoroughly in fresh water may improve tolerance.
What is the difference between canned kidney beans and home-boiled kidney beans?
Canned beans are convenient and nutritious, but they may contain added salt. Draining and rinsing canned beans can reduce some sodium, while home cooking gives you more control over salt and texture.
Why must red kidney beans be cooked thoroughly?
Raw or undercooked red kidney beans can contain phytohaemagglutinin, a natural lectin that may cause nausea, vomiting, and diarrhoea. Cook them until fully tender, rather than relying only on low-temperature slow cooking.
How long do boiled red kidney beans keep in the fridge?
Refrigerate them in a covered container within two hours of cooking. They are generally best used within 3 to 4 days; discard them if they smell sour, become slimy, or show signs of spoilage.
Can boiled red kidney beans be frozen?
Yes. Freeze cooled beans in meal-sized airtight portions, then thaw them in the refrigerator or add them directly to soups and cooked dishes.
What goes well with red kidney beans in a salad?
They pair well with olive oil, lemon juice or vinegar, parsley, red onion, cumin, and crunchy vegetables. Pairing them with vitamin C-rich foods such as peppers or lemon may support absorption of their plant-based iron.
Can red kidney beans replace meat in a meal?
They provide filling plant protein and fibre, but they do not naturally supply nutrients such as vitamin B12 or heme iron found in meat. In vegetarian meals, combining beans with grains such as rice or bulgur can help provide a more complete amino acid profile.
Are red kidney beans better before or after a workout?
Their fibre content can make a large serving uncomfortable immediately before exercise for some people. They are often better after training or as part of a balanced meal eaten a few hours beforehand.
Why should people with kidney disease be careful with red kidney beans?
People with chronic kidney disease may need individualized limits for potassium, phosphorus, or protein. The appropriate portion should therefore be discussed with a clinician or renal dietitian, especially in later-stage disease.
Can eating red kidney beans alone cause weight loss?
No single food causes weight loss on its own. Their protein and fibre can support fullness within an overall balanced eating pattern, especially when they are prepared without excessive oil, salt, or sugary sauces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.