Black Beans vs Kidney Beans: Calories and Nutrition Compared (2026)

Black beans contain 132 calories and 8.9 g of protein, while kidney beans have 123 calories and 9.5 g of protein. Kidney beans are higher in protein and lower in calories.

Black beans and kidney beans are popular legumes that provide various nutritional benefits. This comparison highlights their key differences in calories, protein, and other nutrients.

What Is the Difference Between Black Beans and Kidney Beans?

Black beans are small, shiny legumes known for their rich flavor and high fiber content. They are often used in Latin American cuisine and are a good source of plant-based protein. Kidney beans are large, kidney-shaped legumes that come in various colors, commonly red or white. They are a staple in many dishes, including chili, and are rich in protein and fiber.

Black Beans vs Kidney Beans: Nutrition Side by Side

The following table presents a side-by-side comparison of black beans and kidney beans for better understanding.

Nutrient (per 100 g)	Black beans (cooked)	Kidney beans (cooked)
Calories	132 kcal	123 kcal
Protein	8.9 g	9.5 g
Carbs	23.7 g	21.9 g
Sugar	0.3 g	0.3 g
Fat	0.5 g	0.2 g
Fiber	8.7 g	9.3 g
Sodium	237 mg	241 mg

Which Is Better, Black Beans or Kidney Beans?

For weight loss: Black beans have 132 calories, while kidney beans have 123 calories. Kidney beans are slightly lower in calories.

For muscle and protein: Kidney beans provide 9.5 g of protein, whereas black beans offer 8.9 g. Kidney beans are higher in protein.

For low-carb or low-sugar: Black beans contain 23.7 g of carbs and 0.3 g of sugar, while kidney beans have 21.9 g of carbs and 0.3 g of sugar. Kidney beans have fewer carbs.

How to Track Black beans and Kidney beans Accurately

Portion sizes and macronutrient content can be easy to misjudge when preparing meals. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. This comparison focuses on the nutritional content per 100 g of each food. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Kidney beans have 9.5 g of protein, while black beans contain 8.9 g of protein. Therefore, kidney beans have more protein.

Which has fewer calories?

Kidney beans have 123 calories, whereas black beans have 132 calories. Thus, kidney beans have fewer calories.

What is the fiber content in black beans?

Black beans contain 8.7 g of fiber per 100 g. This contributes to their health benefits.

What is the fiber content in kidney beans?

Kidney beans provide 9.3 g of fiber per 100 g. This makes them a good source of dietary fiber.

What is the carbohydrate content in black beans?

Black beans have 23.7 g of carbohydrates per 100 g. This includes their fiber content.

What is the sodium content in both beans?

Black beans contain 237 mg of sodium, while kidney beans have 241 mg of sodium per 100 g.

Key Takeaways

• Black beans have 132 calories per 100 g.
• Kidney beans have 123 calories per 100 g.
• Black beans provide 8.9 g of protein.
• Kidney beans provide 9.5 g of protein.
• Black beans contain 8.7 g of fiber.
• Kidney beans contain 9.3 g of fiber.