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Kidney Beans Nutrition Facts: Are Kidney Beans Good for You?
Cooked kidney beans provide plant-based protein, are high in fiber, and supply key minerals like iron and copper. They are very low in fat, saturated fat, sugar, and sodium when boiled without salt. Whether they are a beneficial part of your diet depends on your overall eating patterns, portion sizes, and how they are prepared.
Per 100 g · Beans, kidney, red, mature seeds, cooked, boiled, without salt
What stands out in kidney beans
- High in dietary fiber. A 100-gram serving of cooked kidney beans contains 7.4 grams of dietary fiber, which is 26% of the Daily Value (DV).
- Good source of protein. Kidney beans offer 8.7 grams of protein per 100 grams, providing 17% of the DV.
- High in key micronutrients. This portion is high in folate (32% DV), copper (27% DV), and manganese (21% DV). It is also a good source of iron, with 2.9 mg providing 16% of the DV.
- Low in fat and sugar. A 100-gram portion has just 0.5 grams of total fat and 0.32 grams of total sugars. It contains no cholesterol.
What to keep in mind
- This nutrition data is for kidney beans boiled without salt, which contain only 2 mg of sodium. Canned kidney beans often have added salt, which significantly increases the sodium content.
Kidney Beans nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 127 kcal | – |
| Protein | 8.7 g | 17% |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Monounsaturated fat | 0.04 g | – |
| Polyunsaturated fat | 0.28 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 22.8 g | 8% |
| Dietary fiber | 7.4 g | 26% |
| Total sugars | 0.32 g | – |
| Water | 66.9 g | – |
| Sodium | 2 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 403 mg | 9% |
| Calcium | 28 mg | 2% |
| Iron | 2.9 mg | 16% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 142 mg | 11% |
| Zinc | 1.1 mg | 10% |
| Copper | 0.24 mg | 27% |
| Manganese | 0.48 mg | 21% |
| Selenium | 1.2 mcg | 2% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.03 mg | 0% |
| Vitamin K | 8.4 mcg | 7% |
| Thiamin (B1) | 0.16 mg | 13% |
| Riboflavin (B2) | 0.06 mg | 4% |
| Niacin (B3) | 0.58 mg | 4% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (DFE) | 130 mcg | 32% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 30.5 mg | 6% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Kidney Beans by portion
The nutrition information changes with portion size. A standard 1 cup serving of cooked kidney beans, weighing 177 grams, contains 225 calories, 15.4 grams of protein, and 40.4 grams of carbohydrates. This portion also provides 13.1 grams of fiber and just under 1 gram of fat. A smaller portion, such as 1 tablespoon, has 14 calories, 1 gram of protein, and 2.5 grams of carbohydrates.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 177 g | 225 | 15.4 g | 40.4 g | 13.1 g | 0.9 g |
| 1 tbsp | 11 g | 14 | 1 g | 2.5 g | 0.8 g | 0.1 g |
How kidney beans compares with other beans, legumes and soy foods
Compared to other beans and legumes on this site, kidney beans have one of the highest iron contents, ranking 2nd out of 10. They rank 4th for carbohydrates. Per 100 grams, kidney beans have slightly less protein (8.7 g) than black beans (8.9 g) and lentils (9.0 g), but more than lima beans (7.8 g). Their carbohydrate content (22.8 g) is similar to black beans (23.7 g) and lentils (20.1 g). Kidney beans are lower in calories (127 kcal) than black beans (132 kcal) but higher than lentils (116 kcal).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Kidney Beans | 127 | 8.7 g | 22.8 g | 7.4 g | 0.5 g |
| Black Beans | 132 | 8.9 g | 23.7 g | 8.7 g | 0.54 g |
| Edamame | 121 | 11.9 g | 8.9 g | 5.2 g | 5.2 g |
| Lentils | 116 | 9 g | 20.1 g | 7.9 g | 0.38 g |
| Lima Beans | 115 | 7.8 g | 20.9 g | 7 g | 0.38 g |
Quick answers
How many calories are in a cup of kidney beans?
A 1 cup serving of cooked kidney beans contains 225 calories.
How much protein is in cooked kidney beans?
A 1 cup serving provides 15.4 grams of protein. A smaller 100-gram portion contains 8.7 grams.
Are kidney beans high in carbs and sugar?
A cup of kidney beans has 40.4 grams of carbohydrates. This amount includes 13.1 grams of dietary fiber and less than 1 gram of total sugars.
When to talk to a doctor or dietitian
- At 403 mg of potassium per 100 g, kidney beans is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how kidney beans fits your situation.
Last updated October 21, 2026