Calories in Kidney Beans: Nutrition Facts & Serving Sizes
Per 1 cup (177g)
Per 100g
Source: Web research, March 2026.
Kidney beans are a high-protein, high-fiber legume with 127 calories per 100g cooked. One cup (177g) delivers about 225 calories, 15.4g of protein, 40.4g of carbs, and 13.1g of fiber. The protein content of 8.7g per 100g is excellent for a plant-based food, making kidney beans one of the best non-animal protein sources available. They also boast an impressive micronutrient profile: 130mcg of folate, 403mg of potassium, 2.9mg of iron, 45mg of magnesium, and 142mg of phosphorus per 100g. The 7.4g of fiber per 100g provides over 13g per cup, which is more than half the recommended daily intake of 25 to 38g in a single serving. With near-zero fat (0.5g per 100g) and a very low sodium content (2mg per 100g), kidney beans are one of the cleanest high-protein carbohydrate sources in any diet.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (177g) | 224.8 | 15.4g | 40.4g | 0.9g | 13.1g |
| 100g | 127 | 8.7g | 22.8g | 0.5g | 7.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 127 | 6% |
| Protein | 8.7g | 17% |
| Total Fat | 0.5g | 1% |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 22.8g | 8% |
| Dietary Fiber | 7.4g | 26% |
| Sugars | 0.3g | 1% |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 28mg | 2% |
| Iron | 2.9mg | 16% |
| Potassium | 403mg | 9% |
| Vitamin C | 1.2mg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 45mg | 11% |
| Phosphorus | 142mg | 11% |
| Zinc | 1.1mg | 10% |
| Selenium | 1.2mcg | 2% |
| Folate | 130mcg | 33% |
| Thiamin (B1) | 0.2mg | 17% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Kidney Beans
Kidney beans are a nutritional powerhouse for anyone focused on building muscle or losing fat on a budget. The protein content at 8.7g per 100g (15.4g per cup) is exceptional for a plant food. While not a complete protein like meat, combining kidney beans with rice provides all essential amino acids. For anyone trying to stretch their grocery budget while hitting protein targets, kidney beans are one of the most cost-effective protein sources available.
The fiber content at 7.4g per 100g is outstanding. The combination of soluble and insoluble fiber slows digestion, blunts the glycemic response of the meal, and promotes long-lasting satiety. This makes kidney beans ideal for appetite control on a cut. Soluble fiber also feeds beneficial gut bacteria and has been associated with reduced LDL cholesterol levels.
Folate at 130mcg per 100g makes kidney beans one of the richest dietary sources of this critical B vitamin. Folate is essential for DNA synthesis, red blood cell formation, and cell division. Iron at 2.9mg per 100g supports hemoglobin production and oxygen delivery to working muscles. Potassium at 403mg per 100g is one of the highest levels in common foods and is essential for muscle contractions, nerve signaling, and maintaining healthy blood pressure.
Dietary Considerations
Kidney beans are naturally vegan, gluten-free, and dairy-free, fitting virtually every plant-based dietary approach. They are not suitable for keto or very low-carb diets due to 22.8g of carbs per 100g, though the high fiber content reduces the net carb impact to about 15.4g per 100g. They are Whole30 non-compliant as legumes are excluded from that protocol. Kidney beans are paleo-controversial for the same reason. For omnivores and vegans alike, they are one of the most affordable and nutritionally dense protein sources available. Raw kidney beans contain lectins that can cause digestive distress. Always cook kidney beans thoroughly (boiling for at least 10 minutes) before eating.
Daily Intake (100g)
100g of kidney beans provides 6% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in kidney beans?
Kidney beans contain 127 calories per 100g cooked. One cup cooked (177g) has about 225 calories. They are a moderate-calorie, nutrient-dense food with excellent protein and fiber relative to their calorie count.
Are kidney beans good for weight loss?
Yes. Kidney beans are an excellent weight-loss food. They provide 8.7g of protein and 7.4g of fiber per 100g, both of which are strongly associated with satiety and appetite reduction. The high fiber content slows digestion and blunts blood sugar spikes, helping you stay full longer after eating.
How much protein is in kidney beans?
Kidney beans contain 8.7g of protein per 100g cooked, and one cup (177g) delivers 15.4g of protein. This makes them one of the highest plant-based protein sources available, on par with or exceeding many other legumes.
Are kidney beans keto-friendly?
Kidney beans are generally not suitable for strict keto diets. They contain 22.8g of carbs per 100g. Even with 7.4g of fiber giving 15.4g of net carbs per 100g, this is too high for most ketogenic approaches. They are better suited for moderate or higher-carb eating plans.
Are kidney beans a complete protein?
Kidney beans are not a complete protein on their own as they are low in the amino acid methionine. However, combining them with a grain like rice creates a complementary amino acid profile that covers all essential amino acids. This combination is the basis for many traditional diets around the world.
How much fiber is in kidney beans?
Kidney beans contain 7.4g of fiber per 100g cooked. One cup (177g) provides 13.1g of fiber, which is more than half the recommended daily intake of 25 to 38g. This makes them one of the highest-fiber common foods available.
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