Food guide

Kidney Beans

Firm red beans with 15 g protein and 11 g fibre per cooked cup, and a lot of folate and iron.

LegumesProtein-RichFibre-RichPlant-Based

Kidney Beans, a nutrient-dense legumes food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of kidney beans, cooked for fair comparison. Typical serving: 1 cup cooked (177 g) — 225 kcal per 177 g serving.

Nutrition information for Kidney Beans
Nutrient	Per 100 g	Per serving (177 g)	Per 100 kcal
Energy	127 kcal	225 kcal	100 kcal
Protein	8.6 g	15.3 g	6.8 g
Carbohydrate	22.8 g	40.4 g	18 g
Fat	0.5 g	0.9 g	0.4 g
Fibre	6.4 g	11.3 g	5 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of kidney beans, with a typical serving and FDA Daily Value for adults.

Micronutrients for Kidney Beans
Nutrient	Per 100 g	Per serving (177 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	1.2 mg	2.1 mg	1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.03 mg	0.053 mg	<1%
Vitamin K	8.4 µg	14.9 µg	7%
Thiamin	0.16 mg	0.28 mg	13%
Riboflavin	0.058 mg	0.1 mg	4%
Niacin	0.58 mg	1 mg	4%
Vitamin B6	0.12 mg	0.21 mg	7%
Folate	130 µg	230 µg	33%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.22 mg	0.39 mg	4%
Choline	30.5 mg	54 mg	6%
Minerals
Calcium	28 mg	49.6 mg	2%
Iron	2.9 mg	5.1 mg	16%
Magnesium	45 mg	79.7 mg	11%
Phosphorus	142 mg	251 mg	11%
Potassium	403 mg	713 mg	9%
Sodium	2 mg	3.5 mg	<1%
Zinc	1.1 mg	1.9 mg	10%
Selenium	1.2 µg	2.1 µg	2%
Copper	0.24 mg	0.42 mg	27%
Manganese	0.48 mg	0.85 mg	21%

Source: USDA FoodData Central — Beans, kidney, red, mature seeds, cooked, boiled, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat kidney beans?

Holds shape in chilli and stews rather than collapsing.
Very low glycaemic impact for the amount of carbohydrate.
One of the cheapest protein sources available anywhere.

How to include it

Simmer into chilli with tomatoes, cumin and dark chocolate.
Toss cold into a salad with red onion and vinaigrette.
Mash into burgers with oats and spices.

Things to consider

Raw or undercooked dried kidney beans contain a toxin — boil hard for 10 minutes.
Rinse tinned beans to cut sodium by roughly a third.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Black Beans, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichPlant-Based

Black Beans, cooked

A legume providing fibre, plant protein and a substantial amount of folate.

kcal: 132
protein: 8.9 g
fibre: 8.7 g

per 100 g · Typical serving: 100 g cooked

Pinto Beans, a nutrient-dense legumes food, photographed on a plain linen surface

LegumesFibre-Rich

Pinto Beans, cooked

The highest-fibre common bean: over 15 g per cooked cup, with 15 g of protein alongside.

kcal: 143
protein: 9 g
fibre: 9 g

per 100 g · Typical serving: 1 cup cooked (171 g)

Brown Rice, a nutrient-dense whole grains food, photographed on a plain linen surface

Whole GrainsFibre-Rich

Brown Rice, cooked

A whole grain retaining bran and germ, with more fibre and minerals than white rice.

kcal: 123
protein: 2.7 g
fibre: 1.8 g