1 cup (medium) of Boiled Kidney Beans (170 g) has 216 calories. That works out to 127 calories per 100 g. It contains 38.8 g of carbs, 14.8 g of protein, 0.9 g of fat and 10.9 g of fiber. Its 0.4 mg of Copper covers 42% of the Daily Value. Its glycemic index is 29 (low), so it raises blood sugar slowly.

What is Boiled Kidney Beans?

The English label says “Boiled Kidney Beans,” but the Turkish name refers to haşlanmış kuru fasulye: boiled dried beans, usually white beans in Turkish cooking. They are simmered until tender and may be eaten as they are or used as the base for a saucy bean dish.

The beans have a mild, earthy flavour and a soft, substantial texture. In Turkey, kuru fasulye is often served with rice, pickles and onion; the plain boiled beans also work well in salads or soups. They provide plant protein and fibre, with 6.4 g of fibre per 100 g. For a lighter meal, toss them with chopped vegetables, herbs and lemon rather than adding a rich sauce.

Boiled Kidney Beans Nutrition Facts

Selected: 100 g

127

KCAL / 100G

Carbs

22.8g

· 8% DV

Protein

8.7g

· 17% DV

Fat

0.5g

· 1% DV

Fiber

6.4g

· 23% DV

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

Calories come from: Carbs 70% · Protein 27% · Fat 3%

Boiled Kidney Beans Vitamins & Minerals

Vitamins

0.21mg · 18% DV

0.13mg · 8% DV

Folate

33µg · 8% DV

Biotin

2.1µg · 7% DV

Minerals

Phosphorus

142mg · 20% DV

Iron

3mg · 17% DV

Potassium ⭐

403mg · 12% DV

Magnesium

45mg · 11% DV

How Nutritious Is Boiled Kidney Beans?

Nutrient density

Very high

80/ 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

70/ 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.

Boiled Kidney Beans 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 Boiled Kidney Beans

To burn the 127 calories in 100 g:

🚶

31min

Walking (5 km/h)

🏃

13min

Running (8 km/h)

🚴

17min

Cycling

🏊

15min

Swimming

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

Is Boiled 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 Kidney Beans 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 Boiled 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 Kidney Beans Fat Profile

SATURATED

0.12g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 4.3:1

Above the ideal 4:1 (4.3:1).

Compare Boiled Kidney Beans

🥣vs🥣

Boiled Kidney Beans vs Green Lentils (Boiled)11 kcal more per 100 g

→🥣vs🌱

Boiled Kidney Beans vs Edamame6 kcal more per 100 g

→🥣vs🫘

Boiled Kidney Beans vs White BeansSame calories per 100 g

→🥣vs🍲

Boiled Kidney Beans vs Bean Stew with Meat7 kcal more per 100 g

→

Foods Similar to Boiled Kidney Beans

🥣

Green Lentils (Boiled)

116 kcal

🌱

Edamame

121 kcal

🫘

White Beans

127 kcal

🍲

Bean Stew with Meat

120 kcal

🥣

Lentil Soup

75 kcal

🥜

Roasted Chickpeas

380 kcal

🥙

Lentil meatballs

145 kcal

🥙

Hummus

166 kcal

Frequently Asked Questions About Boiled Kidney Beans

Are boiled kidney beans safe to eat?

Yes, boiled kidney beans are safe when they have been thoroughly cooked. Raw or undercooked kidney beans can contain a toxin that causes severe nausea and vomiting, so never rely on soaking alone; cook them fully before eating.

How long should kidney beans be boiled after soaking?

Soaked kidney beans should be boiled vigorously first, then simmered until completely tender; the exact time varies with the beans’ age and soaking. Do not taste them while they are still firm, and follow package directions when available.

Why do boiled kidney beans split or turn mushy?

Boiled kidney beans split when they are cooked too aggressively or for too long. Keep them at a gentle simmer once they begin to soften, avoid frequent stirring, and add acidic ingredients such as tomatoes only after the beans are tender.

Do boiled kidney beans need to be rinsed?

Rinsing boiled kidney beans is optional if you cooked them from dry, but it removes loose starch and some of the cooking liquid. Rinse them for a salad or a cleaner-tasting dish; keep the liquid when you want a thicker stew.

How should you store boiled kidney beans?

Store boiled kidney beans in a covered container in the refrigerator and use them within three to four days. Cool them promptly rather than leaving them out for hours, and discard them if they develop an off smell, sliminess, or visible mold.

Can you freeze boiled kidney beans?

Yes, boiled kidney beans freeze well. Cool them first, divide them into meal-sized portions, and add a little cooking liquid to help prevent them from drying out. Thaw them in the refrigerator or add them frozen to a simmering dish.

How can you reduce gas from boiled kidney beans?

To reduce gas from boiled kidney beans, soak dried beans, discard the soaking water, rinse them, and cook them until fully tender. A smaller serving may also be easier to tolerate, especially if beans are not a regular part of your meals.

Can you use the liquid from boiled kidney beans?

Yes, the cooking liquid from boiled kidney beans can be used to thicken soups, stews, and sauces. Use it only when the beans have been thoroughly cooked, and taste before adding salt because the liquid may already be seasoned.

Are boiled kidney beans the same as canned kidney beans?

They are similar, but boiled kidney beans made from dried beans may have a firmer texture and less added salt than canned beans. Canned kidney beans are already cooked; drain and rinse them if you want to reduce their salty, starchy packing liquid.

Can boiled kidney beans be eaten cold in salads?

Yes, boiled kidney beans can be eaten cold in salads once they have been thoroughly cooked and cooled safely. Pair them with crunchy vegetables, herbs, and a tangy dressing, and refrigerate leftovers promptly rather than leaving the salad at room temperature.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026