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Calories in Kidney Beans

Q: How many calories in kidney beans?

Kidney beans have 127 calories per 100g cooked. A cup (177g): 225 kcal and 15.3g protein.

Updated July 2026 · Source: USDA FoodData Central

127

kcal

per 100g

8.67

Protein

0.5

Fat

22.8

Carbs

7.4

Fiber

225

kcal per cup cooked (177g)

127

kcal per 100g cooked

kcal per oz (28g)

⚡Potassium — 403mg per 100g — high for a legume

💊Folate — 33% Daily Value

🌿7.4g fiber per 100g

⚠️Must be fully cooked — raw = toxic

😌Very low GI — 24

💪8.67g protein per 100g

🫛 Calculate Calories for Any Kidney Beans Weight

Weight100g

Nutrition Facts

Per 100g cooked kidney beans

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Kidney beans contain 127 calories per 100g cooked. A cup (177g) has 225 calories with 15.3g protein. Notable for high potassium (403mg/100g — 9% DV) and folate (33% DV). Named for their kidney shape, they are a staple in chili, Indian rajma, and Caribbean rice dishes. Good manganese source (22% DV) with very low GI (~24).

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Folate	130µg	33%
Iron	2.94mg	16%
Phosphorus	142mg	11%
Manganese	0.43mg	19%
Magnesium	45mg	11%
Potassium	403mg	9%
Zinc	1.07mg	10%
Thiamine (B1)	0.16mg	13%
Copper	0.21mg	23%
Vitamin B6	0.12mg	7%

Calories in Kidney Beans by Weight

Weight	Calories	Protein	Net Carbs	Fiber

Macronutrient Breakdown — per 100g

Carbohydrates22.8g · 72% of calories

Protein8.67g · 27% of calories

Fat0.5g · 4% of calories

Fiber7.4g · Net carbs: 15.4g

Net carbs: 15.4g/100g. GI ~24 — one of the lowest of any food. High in phytohaemagglutinin (PHA) — must be fully cooked. Raw or undercooked kidney beans cause severe food poisoning. Soak 8h, discard water, boil vigorously 10+ min.

Micronutrient Highlights

⚡

Potassium

403mg

9% DV

Blood pressure — high for a legume

💊

Folate (B9)

130µg

33% DV

Cell division and pregnancy

⚡

Manganese

0.43mg

19% DV

Antioxidant enzymes

🌿

Fiber

7.4g

26% DV

Prebiotic gut health

🔴

Iron

2.94mg

16% DV

Non-haem iron — oxygen transport

⚡

Magnesium

45mg

11% DV

Muscle and nerve

Kidney Bean Health Benefits

Critical Food Safety — Must Be Fully Cooked

Raw kidney beans contain extremely high levels of phytohaemagglutinin (PHA) — up to 70,000 haemagglutinating units per gram. Eating as few as 4-5 raw beans causes severe food poisoning within 1-3 hours. Boiling for at least 10 minutes destroys PHA (slow cookers may not reach high enough temperatures). Canned kidney beans are pre-cooked and completely safe. Always boil vigorously after soaking when cooking from dry.

Blood Sugar Control — Lowest GI Food

Kidney beans have a GI of approximately 24 — one of the lowest of any food tested. Their combination of resistant starch, soluble fiber, and dense physical structure produces remarkably slow glucose release. A 2012 meta-analysis of 41 trials found legume consumption significantly reduced HbA1c in type 2 diabetes patients. Regular kidney bean consumption is one of the most effective dietary interventions for glycemic control.

Potassium for Blood Pressure

Kidney beans provide 403mg of potassium per 100g — among the highest of any legume. Potassium counteracts sodium's blood pressure-raising effects and directly relaxes arterial walls. A 2013 meta-analysis found each 1,640mg increase in daily potassium intake was associated with 21% lower stroke risk. A cup of kidney beans provides 713mg potassium — 15% of the daily adequate intake.

Iron and Folate — Anaemia Prevention

Kidney beans provide 2.94mg iron (16% DV) and 130µg folate (33% DV) per 100g — making them a powerful combination for anaemia prevention. Folate is required for red blood cell production, while iron is the component of haemoglobin that carries oxygen. Together, these two nutrients address both iron-deficiency and folate-deficiency anaemia — the two most common nutritional deficiency anaemias worldwide.

Kidney Beans vs Other Legumes

Is Kidney Beans Suitable for Your Diet?

✅

Weight loss

Excellent — very low GI 24

❌

Keto

No — 15.4g net carbs

✅

Paleo

Debated

✅

Gluten-free

Yes

✅

Diabetic

Yes — lowest GI food (24)

✅

Vegan

Yes

✅

Vegetarian

Yes

✅

Heart health

Reduces CVD risk

Related Calculators

Frequently Asked Questions

How many calories in kidney beans?

Kidney beans have 127 calories per 100g cooked. A cup (177g): 225 kcal and 15.3g protein.

Can kidney beans be eaten raw?

Absolutely not — raw and undercooked kidney beans contain very high levels of phytohaemagglutinin (PHA) — a lectin that causes severe food poisoning (nausea, vomiting, diarrhoea). Must be soaked, then boiled vigorously for at least 10 minutes. Canned kidney beans are pre-cooked and safe.

Are kidney beans good for weight loss?

Yes — very low GI (24), high fiber (7.4g/100g), and high protein (8.67g/100g) create strong satiety at only 127 kcal/100g.

Are kidney beans keto?

No — 15.4g net carbs per 100g. Not suitable for ketogenic diets.

Dark red vs light red kidney beans?

Both are nutritionally similar. Dark red have slightly more anthocyanins (antioxidants). Both must be fully cooked before eating.

Kidney beans vs chickpeas?

Kidney beans: lower calories (127 vs 164 kcal), more potassium, similar fiber. Chickpeas: more manganese and magnesium. Both are excellent legumes with different culinary applications.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.