At a glance
- 15.4 g protein and 225 calories per 1 cup (177 g).
- 6.9 g protein per 100 calories: #213 of 536 foods in our USDA list, #16 of 39 in legumes & soy.
- 13.1 g fiber and 4 mg sodium per serving.
What is kidney beans like to eat?
Kidney beans are large, red beans with a firm skin and creamy inside. They are a staple in chili, red beans and rice and salads, and they hold their shape well in long-simmered dishes.
How can you eat more kidney beans?
Try this
Simmer into chili with ground turkeyMake red beans and riceToss into a three-bean saladAdd to a vegetable soupIs kidney beans good on a GLP-1?
Well-cooked beans in a soup or chili are soft, and mashing some of them makes a smaller bowl easier to eat. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does kidney beans compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Kidney beans | 1 cup | 15.4 g | 225 | 6.9 g |
| Black beans | 1/2 cup | 5.9 g | 98 | 6 g |
| Pinto beans | 1/2 cup | 5.7 g | 97 | 5.9 g |
| Chickpeas | 1/2 cup | 6 g | 113 | 5.3 g |
Close to kidney beans per calorie: cauliflower (7 g), swiss cheese (6.9 g), broccoli (6.9 g), milk (6.8 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Canned beans save time, so rinse them to remove some of the salt; dry beans are cheaper and need soaking and full cooking.
What's the full nutrition for kidney beans?
| Nutrient | Per 1 cup (177 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 225 | 127 | |
| Protein | 15.4 g | 8.7 g | 31% |
| Fat | 0.9 g | 0.5 g | |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Carbohydrate | 40.4 g | 22.8 g | |
| Fiber | 13.1 g | 7.4 g | 47% |
| Sugar | 0.5 g | 0.3 g | |
| Sodium | 4 mg | 2 mg | 0% |
| Calcium | 50 mg | 28 mg | 4% |
| Iron | 5.2 mg | 2.94 mg | 29% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Beans, kidney, red, mature seeds, cooked, boiled, without salt". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
