How healthy are kidney beans?
Are kidney beans healthy? Yes, for most people. Kidney beans score 65/100 on the HowHealthyIs Score: 100 g provide 127 kcal, 7.4 g fiber and 8.7 g protein. Kidney beans are rich in fiber, plant protein, folate and iron. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Kidney beans rank higher than 65% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber21%
- Protein14%
- Iron13%
- Magnesium8%
- Potassium7%
- Calcium2%
- Vitamin C1%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 65 minus 0 = 65. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in kidney beans?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 127 kcal | 225 kcal | |
| Protein | 8.7 g | 15 g | 31% |
| Carbohydrates | 23 g | 40 g | 15% |
| Fiber | 7.4 g | 13 g | 47% |
| Sugars | 0.3 g | 0.6 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.5 g | 0.9 g | 1% |
| Saturated fat | <0.1 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1.2 mg | 2.1 mg | 2% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 28 mg | 50 mg | 4% |
| Iron | 2.9 mg | 5.2 mg | 29% |
| Potassium | 403 mg | 713 mg | 15% |
| Magnesium | 45 mg | 80 mg | 19% |
| Sodium | 2 mg | 3.5 mg | 0% |
Source: USDA FoodData Central, "Beans, kidney, red, mature seeds, cooked, boiled, without salt" (FDC 175194). Values rounded.
Why are kidney beans good for you?
- 13 g fiber in 1 cup cooked, 47% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 15 g protein in 1 cup cooked, 31% of the daily value. Protein contributes to the maintenance of muscle mass.
- 5.2 mg iron in 1 cup cooked, 29% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Chili and curries
- Salads and wraps
What should you watch out for?
- Never eat raw or undercooked dried kidney beans: they contain a toxin destroyed by boiling. Canned beans are safe.
Which legumes score higher?
Other legumes with more nutrition per calorie. Variety matters more than picking one winner.