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Kidney Beans (Boiled) Calories
Plant protein, fiber, iron and folate source
CALORIES
GI
POTASSIUM
FIBER
Kidney Beans (Boiled) 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 (Boiled) Vitamins & Minerals
Vitamins
B1
0.18mg · 15% DV
B6
0.14mg · 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
Kidney Beans (Boiled) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Kidney Beans (Boiled) 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 (Boiled) Contain Allergens?
No known major allergens
Which Diets Is Kidney Beans (Boiled) 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
Kidney Beans (Boiled) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Foods Similar to Kidney Beans (Boiled)
Kidney Beans (Boiled) — Frequently Asked Questions
How can I make boiled kidney beans easier to digest?
Soaking them well before cooking, discarding the soaking water, and cooking until fully tender can help reduce digestive discomfort. Spices such as cumin, fennel, or ginger may also make them easier for some people to tolerate.
Is homemade boiled kidney beans a better choice than canned?
Homemade beans give you more control over texture and salt. Canned beans are convenient, but rinsing and draining them can help reduce excess sodium.
How long do boiled kidney beans keep in the fridge?
Once cooled and refrigerated in a sealed container, they are usually best eaten within 3 to 4 days. Discard them if they develop a sour smell, slimy texture, or off taste.
Can boiled kidney beans be frozen?
Yes, they freeze well in portion-sized containers or bags. The texture may soften slightly after thawing, but they still work well in soups, stews, and salads.
Are boiled kidney beans better in salads or hot meals?
Both can work well, depending on what you want from the meal. In salads they pair well with crunchy vegetables and acidic dressings, while in hot dishes they make a more warming and filling option.
What happens nutritionally when you eat kidney beans with rice?
Beans and rice make a more balanced, satisfying meal together than either one alone. This combination is especially useful in plant-forward diets because it helps improve overall protein quality across the meal.
Are boiled kidney beans better before or after a workout?
Because they contain fiber, some people find them too heavy right before exercise. They are often better tolerated a few hours before training or after exercise as part of a balanced meal.
Do kidney beans eaten at night cause weight gain?
No single food causes weight gain just because of the time you eat it. Portion size and your overall diet matter more, and the fiber and protein in beans can help with fullness.
Who should be careful with boiled kidney beans?
People with IBS or sensitivity to legumes may need smaller portions or different preparation methods. Those with kidney disease may also need individual advice depending on their overall potassium and diet plan.
Should you throw away the cooking water?
The soaking water is usually discarded, which may help with tolerance for some people. Whether to keep the cooking water depends on the recipe and on how sensitive your digestion is.
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Nutrition data compiled from USDA FoodData Central and scientific sources.