Kidney Beans: Calories, Nutrition & Healthier Swaps
120 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: high
Red kidney beans are high in plant protein, fiber and potassium. Dried beans must be soaked and boiled thoroughly before eating.
Kidney Beans nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: serving, 150 g |
|---|---|---|
| Calories | 120 kcal | 180 kcal |
| Protein | 8.7 g | 13 g |
| Fat | 0.5 g | 0.8 g |
| incl. saturated | 0.1 g | 0.2 g |
| Carbohydrates | 16 g | 25 g |
| incl. sugars | 0.3 g | 0.5 g |
| Fiber | 6.4 g | 9.6 g |
| Salt | 0 g | 0 g |
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.
Kidney Beans: nutrition highlights
A serving (serving, 150 g) 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). It has 9.6 g of fiber per serving — roughly 38% of the 25 g a day most adults fall short of. There's almost no sugar: the carbohydrate is mostly starch.
On the open Nutri-Score algorithm, kidney beans gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (serving, 150 g) 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.
Healthier swaps for Kidney Beans
There's no swap in our base that is clearly better at the same calories — kidney beans is already one of the better choices in its category.
More in grains, beans & sides
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