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Kidney beans Calories
High in fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
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
Kidney beans Vitamins & Minerals
Vitamins
Folate
130µg · 33% DV
B1
0.16mg · 13% DV
B6
0.14mg · 8% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
142mg · 20% DV
Iron
3mg · 17% DV
Potassium ⭐
405mg · 12% DV
Magnesium
45mg · 11% DV
Kidney beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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
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
0.07g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Foods Similar to Kidney beans
Kidney beans — Frequently Asked Questions
Can kidney beans be eaten raw or undercooked?
No. Raw or insufficiently cooked kidney beans can cause nausea, vomiting, and diarrhea because of their lectin content. Soak dried beans, discard the soaking water, and cook them thoroughly in fresh water at a proper boil.
Why should dried kidney beans be soaked before cooking?
Soaking shortens cooking time and may reduce compounds that contribute to gas and bloating in some people. Discarding the soaking water and cooking the beans in fresh water is a sensible preparation method.
Are canned kidney beans ready to eat?
Yes, canned kidney beans are normally cooked during processing and can be eaten without further cooking. Drain and rinse them before adding them to salads, soups, or sauces to remove the canning liquid and reduce excess salt.
How can I make kidney beans less likely to cause gas?
Soak them well, discard the soaking water, and cook them until fully tender. If you do not eat legumes often, start with a smaller serving and increase gradually to give your digestive system time to adjust.
Why do kidney beans sometimes stay hard when cooking?
Older beans, hard water, and acidic ingredients such as tomatoes, lemon juice, or vinegar can slow softening. Cook the beans until tender first, then add acidic ingredients later in the recipe.
What foods pair well with kidney beans?
They pair well with rice, bulgur, corn, or whole-grain bread for a filling meal. Combining them with peppers, tomatoes, herbs, or lemon can also support absorption of the iron found in plant foods.
Can kidney beans completely replace meat?
Kidney beans can replace meat as a filling ingredient in many dishes, but they do not provide exactly the same nutrient profile. In particular, vitamin B12 must come from reliable animal-based or fortified foods, so people eating fully plant-based diets need to plan for it.
Are kidney beans better before or after a workout?
A large serving immediately before exercise may feel uncomfortable for some people because beans are rich in fibre. They work well as part of a meal a few hours before training or after exercise, especially alongside grains and vegetables.
How long do cooked kidney beans keep, and can they be frozen?
Refrigerate cooked beans in a covered container within two hours and generally use them within 3 to 4 days. They freeze well in portions; reheat thawed beans thoroughly and avoid repeatedly refreezing them.
Who should be careful with kidney beans?
People with irritable bowel syndrome or a sensitivity to legumes may experience bloating or abdominal discomfort, so preparation and portion size may need adjusting. Anyone following a medically prescribed potassium or phosphorus restriction for kidney disease should follow advice from their clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.