1 cup (whole) of Kidney beans (177 g) has 589 calories. That works out to 333 calories per 100 g. It contains 106.2 g of carbs, 42.5 g of protein, 1.4 g of fat and 44.1 g of fiber. Its 697.4 µg of Folate covers 174% of the Daily Value. Its glycemic index is 29 (low), so it raises blood sugar slowly.

What is Kidney beans?

Kidney beans are dried beans named for their distinctive shape and native to the Americas. Once cooked, they’re used in dishes across the world: in chilli and rice dishes in the Americas, and in salads, soups and stews in many other kitchens. Their deep-red skins hold their shape while the centres turn soft and creamy, with a mild, earthy flavour.

They provide plenty of plant protein and fibre and are naturally low in fat. Soak dried beans before cooking and boil them thoroughly until tender; they’re satisfying in a salad or served with rice, tomatoes and herbs.

Kidney beans Nutrition Facts

Selected: 100 g

333

KCAL / 100G

Carbs

60g

· 22% DV

Protein

24g

· 48% DV

Fat

0.8g

· 1% DV

Fiber

24.9g

· 89% DV

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

Calories come from: Carbs 70% · Protein 28% · Fat 2%

Kidney beans Vitamins & Minerals

Vitamins

Folate

394µg · 99% DV

Biotin

18µg · 60% DV

0.61mg · 51% DV

0.4mg · 24% DV

Minerals

Copper

1mg · 111% DV

Phosphorus

406mg · 58% DV

Iron

8mg · 44% DV

Manganese

1mg · 43% DV

How Nutritious Is Kidney beans?

Nutrient density

High

78/ 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

67/ 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 beans Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Kidney beans

To burn the 333 calories in 100 g:

🚶

82min

Walking (5 km/h)

🏃

34min

Running (8 km/h)

🚴

45min

Cycling

🏊

39min

Swimming

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

Is 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 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 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

0.12g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.53g

⚖️

Omega 6:3 ratio 3.4:1

Below the ideal 4:1 — a good omega balance.

Compare Kidney beans

🫘vs🥣

Kidney beans vs Green Lentils (Boiled)217 kcal more per 100 g

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Kidney beans vs Edamame212 kcal more per 100 g

→🫘vs🫘

Kidney beans vs White Beans206 kcal more per 100 g

→🫘vs🍲

Kidney beans vs Bean Stew with Meat213 kcal more per 100 g

→

Foods Similar to 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 Kidney beans

How do you cook kidney beans safely?

Soak dried kidney beans, discard the soaking water, then boil them vigorously in fresh water for at least 30 minutes before simmering until tender. The hard boil is important: kidney beans contain a natural toxin that low-temperature cooking may not destroy.

Can you eat raw or undercooked kidney beans?

No. Raw or undercooked kidney beans can cause severe nausea, vomiting and diarrhoea because they contain phytohaemagglutinin, a natural toxin. Do not taste them before they are thoroughly boiled and cooked until tender.

Do kidney beans need to be soaked before cooking?

Soaking dried kidney beans is recommended, although it does not replace thorough boiling. Leave them in cold water overnight, pour away the soaking water, rinse, and cook in fresh water; they will cook more evenly and may be easier to digest.

Are kidney beans and red beans the same thing?

Not always. In many recipes, “red beans” means small red beans, while kidney beans are larger and have a distinctive curved, kidney-like shape. They can often substitute for one another, but their size and texture differ.

Can you cook kidney beans in a slow cooker?

Only after boiling them vigorously first. A slow cooker may not reach a high enough temperature to destroy kidney beans’ natural toxin, so never put raw dried kidney beans straight into one; boil them in water for at least 30 minutes beforehand.

Are canned kidney beans already cooked?

Yes, canned kidney beans are cooked and ready to eat. Drain and rinse them to remove some of the salty canning liquid, then add them to salads or stir them into a hot dish near the end so they do not turn mushy.

Can you use kidney beans in chili?

Yes, kidney beans are a common choice for chili because their firm texture holds up well in a thick, spiced sauce. Add fully cooked beans; if using dried beans, cook them safely first rather than relying on the chili’s simmer to make them safe.

Why do kidney beans cause gas?

Certain carbohydrates in kidney beans are fermented by gut bacteria, which can produce gas. Soaking dried beans and discarding the water, cooking them thoroughly, and increasing your portion gradually may reduce discomfort.

How long do cooked kidney beans last in the fridge?

Cooked kidney beans keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them promptly, reheat them thoroughly before serving, and discard them if they develop an unusual smell, appearance or texture.

Can you freeze cooked kidney beans?

Yes. Cool cooked kidney beans, divide them into meal-sized portions, and freeze them in airtight containers. Thaw them in the refrigerator or add them straight to a simmering soup or stew and heat until piping hot.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026