Kidney Beans: Calories, Nutrition Facts, and Health Benefits (2026)

Kidney beans provide 225 calories per cup cooked, along with 15.3 g of protein and 11.3 g of fiber. They contain 2.1 mg of vitamin C and 5.20 mg of iron, making them a nutritious choice for many diets.

This page explores the nutritional profile of kidney beans, focusing on their benefits and how they can fit into various dietary goals. Additionally, it examines their glycemic impact and compares them to other legumes.

Kidney Beans Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for kidney beans per 1 cup cooked and per 100 g.

Values are for 1 cup cooked (177 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	225	127	11%
Protein	15.3 g	8.7 g	31%
Carbohydrates	40.4 g	22.8 g	15%
Fiber	11.3 g	6.4 g	40%
Sugar	0.6 g	0.3 g	-
Fat	0.9 g	0.5 g	1%
Vitamin C	2.1 mg	1.2 mg	2%
Potassium	717 mg	405 mg	15%
Iron	5.20 mg	2.94 mg	29%
Folate	230 mcg	130 mcg	58%

About 70% of kidney beans calories come from carbohydrates, 27% from protein and 3% from fat.

Kidney Beans by Health Goal

Here, we evaluate kidney beans based on common dietary goals, highlighting their suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	225 calories per serving with 11.3 g fiber for fullness
Blood sugar / diabetes	Good	Glycemic load of about 7 per serving
Immunity	Fair	Provides 2.1 mg vitamin C (2% DV)
Digestion	Excellent	11.3 g fiber per serving supports regularity
Heart health	Excellent	Potassium (717 mg) and fiber, very low sodium
Muscle gain	Good	Higher in protein (15.3 g) than most plant foods

Kidney Beans and Blood Sugar

Glycemic index: 24. Glycemic load: 7 per serving.

Kidney Beans has a glycemic index of about 24 and a glycemic load of around 7 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Kidney Beans Compares to Other Legumes

The comparison table provides insights into how kidney beans stack up against other legumes in terms of key nutritional metrics.

Legume (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Kidney Beans	127	8.7	6.4	22.8
Pinto Beans	143	9.0	9.0	26.2
Black Beans	132	8.9	8.7	23.7
Cannellini Beans	139	9.7	6.3	25.1

Kidney Beans Myths, Checked

Raw or undercooked kidney beans are fine , False. Raw kidney beans contain a toxic lectin and must be boiled thoroughly.

Canned and dried kidney beans differ nutritionally , Misleading. They are similar; canned just adds sodium, which rinsing reduces.

How to Track Kidney Beans

Legumes roughly double or triple in weight as they cook, so a cup of cooked kidney beans is very different from dry, and canned versions add sodium. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log kidney beans accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best plant-based protein sources ranked, protein per 100 calories ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of kidney beans?

One cup of cooked kidney beans contains 225 calories, making them a relatively low-calorie food option that is also filling due to their fiber content.

Is kidney beans good for weight loss?

Kidney beans can be beneficial for weight loss because they are high in fiber and protein, which can help you feel full longer, with 11.3 g of fiber per cup.

Can people with diabetes eat kidney beans?

People with diabetes can include kidney beans in their diet as they have a low glycemic index of about 24, which helps in managing blood sugar levels.

How much protein is in kidney beans?

Kidney beans are a good source of protein, providing 15.3 g per cup, which can contribute to muscle maintenance and repair.

Is kidney beans high in sugar?

Kidney beans are low in sugar, containing only 0.6 g per cup, making them a healthy option for those monitoring their sugar intake.

Do kidney beans need to be cooked thoroughly?

It is important to cook kidney beans thoroughly, as raw or undercooked beans contain toxins that can cause digestive issues.

Key Takeaways

• Kidney beans contain 225 calories per cup cooked.
• They provide 15.3 g of protein per serving.
• Each cup has 11.3 g of fiber, aiding digestion.
• Kidney beans have a low glycemic index of about 24.
• They contain 5.20 mg of iron, supporting blood health.
• Kidney beans are low in sugar, with only 0.6 g per cup.