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Red kidney beans Calories
High in fiber, good plant protein source
CALORIES
GI
POTASSIUM
FIBER
Red 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
Red 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
Red kidney beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Red 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 Red kidney beans Contain Allergens?
No known major allergens
Which Diets Is Red 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
Red 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 Red kidney beans
Red kidney beans — Frequently Asked Questions
Do red kidney beans need soaking before cooking?
They can be cooked without soaking, but it takes much longer and may be harder on digestion. Soaking usually shortens cooking time and can help reduce some compounds that contribute to bloating.
Why shouldn’t red kidney beans be eaten raw or undercooked?
Raw or poorly cooked red kidney beans contain naturally occurring compounds that can cause nausea and digestive upset. They should always be cooked thoroughly before eating.
Why do red kidney beans cause gas, and how can you reduce it?
Like many legumes, they contain carbohydrates that are fermented by gut bacteria, which can lead to gas. Soaking, discarding the soaking water, cooking them well, and increasing portions gradually may help.
How long do cooked red kidney beans keep in the fridge?
If cooled promptly and stored in a sealed container, cooked red kidney beans are best eaten within about 3 to 4 days. They should not be left at room temperature for long periods.
Can you freeze cooked red kidney beans?
Yes, cooked red kidney beans freeze well in portion-sized containers or bags. Their texture may soften slightly after thawing, but they still work well in soups, stews, and salads.
Are canned red kidney beans as good as dried ones?
Canned beans are convenient, while dried beans give you more control over texture and added salt. If you use canned beans, draining and rinsing them can help lower sodium.
What foods pair well with red kidney beans for a balanced meal?
They pair well with whole grains, vegetables, and healthy fats for a more filling meal. Common combinations include rice, corn, tomatoes, leafy greens, and olive oil-based dishes.
Are red kidney beans better before or after a workout?
Because they are rich in fiber, they may feel too heavy right before exercise for some people. They are often better tolerated a few hours before training or as part of a post-workout meal.
Are red kidney beans the same as pinto or borlotti beans?
No, they are different bean varieties with different textures and flavor profiles. Red kidney beans tend to hold their shape well and are commonly used in chili and hearty bean dishes.
Who should be careful with red kidney beans?
Most people can eat them regularly, but those with sensitive digestion may need smaller portions at first. People who have been advised to limit potassium or fiber for medical reasons should follow their clinician’s guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.