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Red beans Calories
Rich in fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Red beans Nutrition Facts
Selected: 100 g
333
KCAL / 100G
Carbs
60g
· 70%
Protein
23.6g
· 28%
Fat
0.8g
· 2%
Fiber
15.2g
Red beans Vitamins & Minerals
Vitamins
Folate
394µg · 99% DV
Biotin
18µg · 60% DV
B1
0.61mg · 51% DV
B6
0.4mg · 24% DV
Minerals
Copper
1mg · 111% DV
Phosphorus
406mg · 58% DV
Iron
8mg · 44% DV
Manganese
1mg · 43% DV
Red beans Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Red 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 beans Contain Allergens?
No known major allergens
Which Diets Is Red 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 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.
Foods Similar to Red beans
Red beans — Frequently Asked Questions
Why should dried red beans be soaked before cooking?
Soaking dried red beans for 8–12 hours shortens cooking time and may reduce some compounds that cause gas in sensitive people. Discard the soaking water and cook the beans in fresh water.
Can red beans be eaten raw or undercooked?
No. Raw or insufficiently cooked red beans contain lectins that can cause nausea, vomiting, and diarrhea. After soaking, boil them thoroughly in fresh water and cook until completely tender.
Can canned red beans be eaten straight from the can?
Yes. Canned red beans are already cooked and can be added to salads or other cold dishes after draining. Rinsing them under running water can reduce excess sodium from the canning liquid.
How can I make red beans less gassy?
Soaking the beans, discarding the soaking water, and cooking them thoroughly can improve tolerance. If you do not eat legumes often, start with a small serving and increase it gradually.
How do red beans compare with white beans?
Red beans have a darker color, slightly sweeter flavor, and firmer skin than typical white beans. They hold their shape particularly well in chili, salads, and spiced dishes, while white beans are often chosen for softer, brothy recipes.
What foods pair well with red beans?
Pairing red beans with rice, bulgur, or other whole grains creates a more complementary amino acid profile. Adding vitamin C-rich foods such as peppers, tomatoes, lemon, or parsley can support absorption of plant-based iron.
Are red beans better before or after a workout?
Because they are high in fiber, red beans may feel heavy if eaten immediately before training. They are often more comfortable as part of a balanced meal a few hours before exercise or after it with grains and vegetables.
Do red beans cause weight gain if eaten at night?
Eating red beans at night does not by itself cause weight gain; overall intake and serving size matter more. Their fiber content may, however, cause fullness or bloating late in the evening for some people.
How should cooked red beans be stored?
Cool cooked beans promptly, place them in a sealed container, and refrigerate them for up to 3–4 days. For longer storage, freeze them in portions and avoid repeatedly thawing and refreezing them.
Should people with gout or kidney disease be careful with red beans?
People with gout or elevated uric acid should include legumes according to their personal tolerance and advice from a healthcare professional; plant purines are generally less problematic than organ meats and some meats. For kidney disease, potassium, phosphorus, and protein needs vary, so individualized guidance is important.
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Nutrition data compiled from USDA FoodData Central and scientific sources.