Calories in Adzuki Beans: Nutrition Facts & Serving Sizes
Per 1 cup (197g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Adzuki beans are small, red legumes originally common in East Asian cuisine and now popular worldwide for their high protein and fiber content. One cup of cooked adzuki beans (197g) contains 648 calories with 39.2g of protein, 123.9g of carbs, and 25g of fiber. Per 100g, they provide 329 calories, 19.9g of protein, 62.9g of carbs, and just 0.5g of fat. The standout micronutrient is folate at 622mcg per 100g, which is an exceptional amount covering well over the daily requirement. Potassium comes in at 1254mg per 100g, and iron at 5mg per 100g makes adzuki beans one of the better plant-based iron sources available. Zinc is also notable at 5mg per 100g. These beans are a serious option for high-protein plant-based diets.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (197g) | 648.1 | 39.2g | 123.9g | 1g | 25g |
| 100g | 329 | 19.9g | 62.9g | 0.5g | 12.7g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 329 | 16% |
| Protein | 19.9g | 40% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 62.9g | 23% |
| Dietary Fiber | 12.7g | 45% |
| Sugars | 0g | |
| Sodium | 5mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Calcium | 66mg | 5% |
| Iron | 5mg | 28% |
| Potassium | 1254mg | 27% |
| Vitamin A | 1mcg | 0% |
| Vitamin B6 | 0.4mg | 24% |
| Magnesium | 127mg | 30% |
| Phosphorus | 381mg | 30% |
| Zinc | 5mg | 45% |
| Selenium | 3.1mcg | 6% |
| Folate | 622mcg | 156% |
| Thiamin (B1) | 0.5mg | 42% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 2.6mg | 16% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Adzuki Beans
Adzuki beans are a powerhouse for anyone serious about plant-based nutrition. The protein content at 19.9g per 100g is high for a legume and can meaningfully contribute to daily protein targets, especially for those not relying on meat.
The fiber at 12.7g per 100g (25g per cup) is exceptional. High fiber intake is linked to better satiety, steadier blood sugar, and improved gut health. For anyone managing weight or insulin response, that fiber load makes adzuki beans worth including regularly.
Folate at 622mcg per 100g is one of the highest concentrations found in any common food. Folate is critical for DNA synthesis and red blood cell formation. Iron at 5mg per 100g supports oxygen transport in the blood, which is directly relevant to endurance and recovery from intense training. Pair these beans with a vitamin C source to improve non-heme iron absorption.
Potassium at 1254mg per 100g is significant for muscle function and blood pressure regulation. Magnesium at 127mg per 100g supports energy metabolism, protein synthesis, and muscle relaxation. Zinc at 5mg per 100g is important for testosterone production, immune function, and tissue repair. Overall, adzuki beans hit a wide range of nutritional targets in a single food.
Dietary Considerations
Adzuki beans are naturally vegan, vegetarian, gluten-free, and dairy-free, making them suitable for most dietary frameworks. At 62.9g of carbs per 100g they are not appropriate for ketogenic or very low-carb diets. They fit well in paleo-adjacent approaches that allow legumes, as well as high-protein plant-based diets. The low fat content at 0.5g per 100g and low sodium at 5mg per 100g make them a clean whole-food option. The high fiber and protein content make them particularly useful for weight loss and body recomposition goals.
Daily Intake (100g)
100g of adzuki beans provides 16% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in adzuki beans?
Adzuki beans contain 329 calories per 100g. One cup (197g) contains about 648 calories. Because they are calorie-dense, portion size matters when using them for weight loss.
Is adzuki beans good for weight loss?
Yes. The high fiber content at 12.7g per 100g and the strong protein at 19.9g per 100g make adzuki beans very filling. The calorie density is moderate, so a reasonable portion goes a long way in keeping you full.
How much protein in adzuki beans?
Adzuki beans contain 19.9g of protein per 100g. One cup (197g) delivers 39.2g of protein, making them one of the best plant-based protein sources.
Are adzuki beans the same as red beans?
No. Adzuki beans are a different species from kidney beans or other red beans. Adzuki beans are smaller and have a slightly sweet, nutty flavor compared to the earthier taste of kidney beans.
Are adzuki beans gluten-free?
Yes, adzuki beans are naturally gluten-free. They are safe for people with celiac disease or gluten intolerance, as long as they are not processed in a facility that handles gluten-containing grains.
What vitamins are in adzuki beans?
Adzuki beans are particularly high in folate at 622mcg per 100g. They also contain thiamin at 0.5mg, vitamin B6 at 0.4mg, riboflavin at 0.2mg, and niacin at 2.6mg per 100g.
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