Here’s a clear, complete overview of kidney beans, including calories, macros, and key nutrition.
Kidney Beans – Nutrition Facts
Cooked, boiled, no salt
Per ½ cup (≈ 85 g)
| Nutrient | Amount |
|---|---|
| Calories | 110–115 kcal |
| Carbohydrates | 20–21 g |
| └ Fiber | 6–7 g |
| └ Sugars | ~0.3 g |
| Protein | 7–8 g |
| Fat | 0.3–0.5 g |
| Sodium | ~1 mg |
Per 1 cup (≈ 170 g)
| Nutrient | Amount |
|---|---|
| Calories | 220–230 kcal |
| Carbs | 40–42 g |
| Fiber | 13–15 g |
| Protein | 14–16 g |
| Fat | < 1 g |
Macro Breakdown (approx.)
- Carbs: ~70%
- Protein: ~25%
- Fat: ~5%
Key Micronutrients
Kidney beans are rich in:
- Folate (B9) – cell growth & red blood cells
- Iron – oxygen transport
- Magnesium
- Potassium
- Zinc
Health Benefits
- High plant protein
- Excellent fiber → supports digestion & fullness
- Helps with blood sugar control
- Naturally low fat and cholesterol-free
Important Safety Note ⚠️
Never eat raw or undercooked kidney beans.
They contain a natural toxin (phytohaemagglutinin) that is destroyed only by proper boiling.
Safe prep
- Soak dried beans 8–12 hours
- Boil hard for at least 10 minutes
- Then simmer until fully cooked
(Canned kidney beans are already safe.)
If you want, I can:
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