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Cooked Kidney Beans Calories
High in protein and fiber, rich in iron and folate
CALORIES
GI
POTASSIUM
FIBER
Cooked 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
Cooked Kidney Beans Vitamins & Minerals
Vitamins
B1
0.21mg · 18% 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
Cooked Kidney Beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Cooked 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 Cooked Kidney Beans Contain Allergens?
No known major allergens
Which Diets Is Cooked 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
Cooked Kidney Beans Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Cooked Kidney Beans
Cooked Kidney Beans — Frequently Asked Questions
Do cooked kidney beans cause gas, and can I reduce it?
They can cause gas or bloating in some people. Thorough cooking, increasing portions gradually, and eating them with spices like cumin or ginger may help.
How long do cooked kidney beans keep in the fridge?
Once cooked, they usually keep for about 3 to 4 days in an airtight container in the refrigerator. Avoid leaving them at room temperature for long periods.
Can cooked kidney beans be frozen?
Yes, they freeze well. Portion them first so you can thaw only what you need for soups, stews, salads, or bowls.
Are canned and home-cooked kidney beans nutritionally different?
They are usually similar overall, but canned versions can be higher in sodium. Rinsing canned beans and checking the label is a practical step.
Are cooked kidney beans better before or after a workout?
Because they are rich in fiber, some people find them too heavy right before exercise. They are often better tolerated a few hours before training or as part of a post-workout meal.
What foods pair well with cooked kidney beans?
They work well with grains to make a filling, balanced meal. Pairing them with vitamin C-rich foods like tomatoes, peppers, or lemon can support iron absorption.
Are cooked kidney beans good for weight loss?
They do not directly burn fat. Their protein and fiber can help with fullness, which may make it easier to stick to a calorie-controlled eating pattern.
Is it okay to eat cooked kidney beans every day?
For most healthy people, regular intake in sensible portions is fine. It is still best to vary your legumes and overall diet for broader nutrient intake.
Who should be careful with cooked kidney beans?
People with sensitive digestion or those not used to legumes may want to start with small portions. Anyone with a medical condition that affects mineral or fluid balance should follow individual advice from a clinician.
Why should kidney beans never be eaten undercooked?
Undercooked kidney beans can contain natural compounds that may cause nausea, vomiting, and stomach upset. They should always be cooked thoroughly until fully tender.
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Nutrition data compiled from USDA FoodData Central and scientific sources.