Kidney beans vs split peas: which is healthier?
They are about equally nutrient-dense: kidney beans scores 65/100 and split peas 62/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Kidney beans
127 kcal per 100 g. 1 cup cooked: 177 g
Split peas
118 kcal per 100 g. 1 cup cooked: 196 g
Which to pick for your goal
- Fewer caloriesAbout even127 vs 118 kcal per 100 g
- More proteinAbout even8.7 vs 8.3 g per 100 g
- More fiberSplit peas7.4 vs 8.3 g per 100 g
- Less sugarKidney beans0.3 vs 2.9 g per 100 g
- More potassiumKidney beans403 vs 362 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Kidney beans, 100 g | Split peas, 100 g | Kidney beans, 177 g | Split peas, 196 g |
|---|---|---|---|---|
| Calories | 127 kcal | 118 kcal | 225 kcal | 231 kcal |
| Protein | 8.7 g | 8.3 g | 15 g | 16 g |
| Carbohydrates | 23 g | 21 g | 40 g | 41 g |
| Sugars | 0.3 g | 2.9 g | 0.6 g | 5.7 g |
| Fiber | 7.4 g | 8.3 g | 13 g | 16 g |
| Fat | 0.5 g | 0.4 g | 0.9 g | 0.8 g |
| Saturated fat | <0.1 g | <0.1 g | 0.1 g | 0.1 g |
| Vitamin C | 1.2 mg | 0.4 mg | 2.1 mg | 0.8 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 403 mg | 362 mg | 713 mg | 710 mg |
| Iron | 2.9 mg | 1.3 mg | 5.2 mg | 2.5 mg |
| Calcium | 28 mg | 14 mg | 50 mg | 27 mg |
| Magnesium | 45 mg | 36 mg | 80 mg | 71 mg |
| Sodium | 2 mg | 2 mg | 3.5 mg | 3.9 mg |
Last updated . Scores use the HowHealthyIs Score method.