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Kidney beans (raw) Calories
High in protein and fiber, source of iron and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kidney beans (raw) (185 g) has 616 calories. That works out to 333 calories per 100 g. It contains 111 g of carbs, 44.4 g of protein, 1.9 g of fat and 46.3 g of fiber. Its 728.9 µg of Folate covers 182% of the Daily Value. Its glycemic index is 29 (low), so it raises blood sugar slowly.
Kidney beans (raw) Nutrition Facts
Selected: 1 cup (medium) · 185 g
616
KCAL / 185G
Carbs
111g
· 40% DV
Protein
44.4g
· 89% DV
Fat
1.9g
· 2% DV
Fiber
46.3g
· 165% 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 (raw) nutrition facts table · 1 cup (medium) (185 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 616 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 22 mg | 1% |
| Total carbohydrate | 111 g | 40% |
| Fiber | 46.3 g | 165% |
| Protein | 44.4 g | 89% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Kidney beans (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 185 g | 616 kcal |
| 1 piece (mini) | 10 g | 33 kcal |
| 1 tablespoon (mini) | 12 g | 40 kcal |
| 1 ounce (small) | 28 g | 93 kcal |
| 1 serving (small) | 60 g | 200 kcal |
| ½ cup (small) | 92 g | 306 kcal |
| 100 g | 100 g | 333 kcal |
| 2 cup (large) | 370 g | 1232 kcal |
Calculated from 333 calories per 100 g.
Frequently Asked Questions About Kidney beans (raw)
Can you eat raw kidney beans?
No. Raw or undercooked kidney beans can cause severe nausea, vomiting, and diarrhoea because they contain a harmful lectin. Soak them, discard the soaking water, then boil vigorously and cook until completely tender before eating.
How do you cook dried kidney beans?
Soak dried kidney beans, drain and rinse them, then cover with fresh water. Bring them to a vigorous boil on the stovetop before simmering until fully tender. Do not rely on gentle warming or a low-temperature cooker as the only cooking step.
Do kidney beans need to be soaked overnight?
No, an overnight soak is not essential, but kidney beans should be soaked for several hours before cooking. Soaking shortens cooking time and helps them cook evenly; drain and rinse the beans before boiling them in fresh water.
Can kidney beans be cooked in a slow cooker?
Not safely from raw in a slow cooker alone. It may not reach a high enough temperature to destroy the lectin in kidney beans. Boil the soaked beans vigorously on the stovetop first, then transfer them to a slow cooker if your recipe calls for it.
Can you cook kidney beans in a pressure cooker?
Yes, a pressure cooker can cook kidney beans, but follow its instructions for dried beans and make sure they are fully tender before eating. For added safety, soak and drain the beans first, and do not use a slow-cooker setting in place of pressure cooking.
Should you throw away the water used to soak kidney beans?
Yes, drain and discard kidney bean soaking water, then rinse the beans. Cook them in fresh water; this also prevents the soaking liquid from carrying into your recipe and affecting its taste or texture.
How long do dried kidney beans last in the pantry?
Dried kidney beans can keep for years when stored in an airtight container in a cool, dry, dark place. They may become tougher and take longer to cook as they age, so discard beans that show signs of moisture, mould, or pests.
Can you cook kidney beans without soaking them?
Yes, you can cook kidney beans without soaking, but they usually take longer to soften. Bring them to a vigorous boil and continue cooking until every bean is tender; never eat them raw or leave them undercooked.
Why are my kidney beans still hard after cooking?
Kidney beans may stay hard if they are old, if the cooking water is very hard, or if acidic ingredients such as tomatoes were added too early. Cook the beans in fresh water until tender, then add acidic ingredients to the dish.
Can you freeze cooked kidney beans?
Yes, cooked kidney beans freeze well. Cool them, portion them into airtight containers with a little cooking liquid, and freeze; thaw them in the refrigerator or add them directly to soups and stews while reheating thoroughly.
Kidney beans (raw) Vitamins & Minerals
Vitamins
Folate
728.9µg · 182% DV
B1
0.83mg · 69% DV
B6
0.74mg · 44% DV
Biotin
12.95µg · 43% DV
Minerals
Copper
1.48mg · 164% DV
Phosphorus
749mg · 107% DV
Manganese
2.22mg · 97% DV
Iron
15mg · 83% DV
Potassium ⭐
2514mg · 74% DV
Sodium
22mg · 1% DV
Kidney beans (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kidney beans (raw)
To burn the 616 calories in 1 cup (medium) (185 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Kidney beans (raw)?
Kidney beans (raw) are dried, plump red beans, familiar in Mexican-inspired cooking as well as dishes across the Americas and beyond. The dry beans need soaking and thorough boiling until completely tender; they should never be eaten raw or undercooked.
Once cooked, they have a soft, slightly floury texture and a mild, earthy flavour. They work well in chilli, soups, stews and salads, or served with rice and vegetables. In many English-speaking kitchens, canned beans are a convenient alternative, while dried beans offer a pantry-friendly option when you have time to cook them. They are rich in protein and fibre and naturally low in fat. Pair them with tomatoes, herbs and fresh vegetables for a filling meal.
How Nutritious Is Kidney beans (raw)?
Nutrient density
Very high
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
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.
Is Kidney beans (raw) Processed?
NOVA 1
Unprocessed
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 (raw) Contain Allergens?
No known major allergens
Which Diets Is Kidney beans (raw) 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 (raw) Fat Profile
SATURATED
0.37g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 3.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.