Kidney Beans Nutrition Facts: Calories, Vitamins & Minerals
Kidney Beans nutrition facts per 100 g and per serving
Figures are for: Red kidney beans, boiled
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 120 kcal | 180 kcal |
| Energy (kilojoules) | 502 kJ | 753 kJ |
| Protein | 8.7 g | 13 g |
| Fat | 0.5 g | 0.8 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 23 g | 34 g |
| incl. sugars | 0.3 g | 0.5 g |
| incl. fiber | 6.4 g | 9.6 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
120 kcal (502 kJ) per 100 g · P/F/C 8.7/0.5/23 g
Serving (150 g) — 180 kcal (753 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: high
Are kidney beans healthy?
Yes. On their nutrient profile, kidney beans are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 9.6 g per serving — 38% of the 25 g a day the WHO recommends.
- All green on the traffic light: 0.3 g sugar, 0 g salt and 0.1 g saturated fat per 100 g.
A typical serving is 150 g: 180 kcal, 13 g protein, 0.8 g fat and 34 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Red kidney beans are high in plant protein, fiber and potassium. Dried beans must be soaked and boiled thoroughly before eating.
protein 33%fat 4%carbs 63%
Vitamins and minerals in kidney beans
Per 100 g, the standouts are folate — 130 mcg, 33% of the Daily Value; copper — 0.24 mg, 27% of the Daily Value; manganese — 0.48 mg, 21% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin K | 8.4 mcg | 13 mcg | 11% |
| Thiamin (B1) | 0.16 mg | 0.24 mg | 20% |
| Riboflavin (B2) | 0.06 mg | 0.09 mg | 7% |
| Niacin (B3) | 0.58 mg | 0.87 mg | 5% |
| Vitamin B6 | 0.12 mg | 0.18 mg | 11% |
| Folate (B9) | 130 mcg | 195 mcg | 49% |
| Potassium | 403 mg | 605 mg | 13% |
| Calcium | 28 mg | 42 mg | 3% |
| Magnesium | 45 mg | 68 mg | 16% |
| Phosphorus | 142 mg | 213 mg | 17% |
| Iron | 2.9 mg | 4.4 mg | 25% |
| Zinc | 1.1 mg | 1.6 mg | 15% |
| Copper | 0.24 mg | 0.36 mg | 40% |
| Manganese | 0.48 mg | 0.72 mg | 31% |
| Selenium | 1.2 mcg | 1.8 mcg | 3% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Beans, kidney, red, mature seeds, cooked, boiled, without salt” (FDC ID 175194, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Kidney Beans calories by weight, 50–300 g
150 g of kidney beans has 180 calories and 200 g has 240. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 60 | 4.4 / 0.3 / 11 | 3.2 |
| 100 g | 120 | 8.7 / 0.5 / 23 | 6.4 |
| 150 g — typical serving | 180 | 13 / 0.8 / 34 | 9.6 |
| 200 g | 240 | 17 / 1 / 46 | 13 |
| 250 g | 300 | 22 / 1.3 / 57 | 16 |
| 300 g | 360 | 26 / 1.5 / 68 | 19 |
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Kidney Beans: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Baked beans in tomato sauce | 80 | 4.7 / 0.4 / 17 |
| Canned beans | 99 | 6.7 / 0.5 / 21 |
| Red kidney beans, boiled | 120 | 8.7 / 0.5 / 23 |
| Black beans, boiled | 132 | 8.9 / 0.5 / 24 |
| White beans, boiled | 135 | 9.7 / 0.4 / 25 |
| Pinto beans, boiled | 143 | 9 / 0.7 / 26 |
| Dry beans | 298 | 21 / 2 / 59 |
| White beans, dry | 333 | 23 / 0.9 / 60 |
Calories in dishes with kidney beans
| Dish | Serving | Kcal per serving | Kidney Beans in it |
|---|---|---|---|
| Tbilisi salad (beans, beef, walnuts) | 190 g | 340 | ≈60 g |
| Veggie burrito | 340 g | 513 | ≈80 g |
| Dal makhani | 230 g | 336 | ≈41 g |
| Beef burrito | 340 g | 700 | ≈50 g |
| Pork carnitas burrito | 300 g | 600 | ≈40 g |
| Chicken burrito bowl | 460 g | 649 | ≈61 g |
| Chicken burrito | 330 g | 663 | ≈40 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Kidney Beans: more nutrition highlights
A 150 g serving provides 13 g of protein — about 23% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg). There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A 150 g serving is 180 kcal — roughly 59 min of easy walking or 23 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Kidney Beans: swaps and alternatives
No need to swap: kidney beans already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.3 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of kidney beans.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Kidney Beans | A | 180 | 13 | 9.6 |
| Quinoa | A | 180 | 6.6 | 4.2 |
| Whole Wheat Pasta | A | 186 | 8 | 6.8 |
| Lentils | A | 174 | 14 | 12 |
Kidney Beans vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Kidney Beans | 120 | 8.7 / 0.5 / 23 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| White Rice | 130 | 2.7 / 0.3 / 28 |
FAQ
How many calories are in 100 g of kidney beans?
100 g of kidney beans has 120 calories, with 8.7 g protein, 0.5 g fat and 23 g carbohydrates (6.4 g fiber).
How many calories are in a serving of kidney beans?
A 150 g serving has 180 calories: 13 g protein, 0.8 g fat and 34 g carbs.
What are the macros of kidney beans?
Per 100 g: 8.7 g protein, 23 g carbs and 0.5 g fat. By calories that's about 33% protein, 63% carbs and 4% fat.
How long do you have to walk to burn a serving of kidney beans?
About 59 min of easy walking or 23 min of cycling for a 70 kg (154 lb) person — that's the 180 calories in a 150 g serving.
What vitamins and minerals are in kidney beans?
Per 100 g, kidney beans are richest in folate (130 mcg, 33% DV), copper (0.24 mg, 27% DV), manganese (0.48 mg, 21% DV) — from USDA FoodData Central record 175194.
How much fiber is in kidney beans?
100 g of kidney beans has 6.4 g of fiber; a 150 g serving has 9.6 g — 38% of the 25 g a day the WHO recommends.
How do the calories in kidney beans change with the type and cooking method?
Per 100 g it ranges from 80 kcal (baked beans in tomato sauce) to 333 kcal (white beans, dry); red kidney beans, boiled is in between, at 120 kcal.
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