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.

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

→🫘vs🌱

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 many calories and how much protein are in kidney beans?

Kidney beans provide 333 calories and 24 g of protein per 100 g. They also contain 24.9 g of fiber per 100 g.

Do kidney beans raise blood sugar quickly?

Kidney beans have a glycemic index of 29, which is considered low. Per 100 g, they contain 60 g of carbohydrates and 24.9 g of fiber.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026