Know what’s on your plate
Kidney beans
Calories & nutrition facts
all types, mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 333 kcal —
- Protein 24 g 47%
- Carbohydrate 35 g 13%
- Fat 0.8 g 1%
- Saturated fat 0.1 g 1%
- Fibre 25 g 89%
- Sugars 2.2 g —
- Sodium 24 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 4.5 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.22 mg 1%
- Vitamin K 19 µg 16%
- Thiamin (B1) 0.53 mg 44%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.78 mg 16%
- Vitamin B6 0.4 mg 23%
- Folate (B9) 394 µg 99%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 143 mg 11%
- Iron 8.2 mg 46%
- Magnesium 140 mg 33%
- Phosphorus 407 mg 33%
- Potassium 1406 mg 30%
- Zinc 2.8 mg 25%
- Copper 0.96 mg 106%
- Manganese 1 mg 44%
- Selenium 3.2 µg 6%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 333 | 24 g | 35 g | 0.8 g |
| 1 × cup | 184 g | 613 | 43 g | 65 g | 1.5 g |
| 2 × cup | 368 g | 1225 | 87 g | 129 g | 3.1 g |
| ½ × cup | 92 g | 306 | 22 g | 32 g | 0.8 g |
| 3 × cup | 552 g | 1838 | 130 g | 194 g | 4.6 g |
| 4 × cup | 736 g | 2451 | 174 g | 258 g | 6.1 g |
Similar foods
- Red kidney beansmature seeds, raw337 kcal / 100 g
- Royal red kidney beansmature seeds, raw329 kcal / 100 g
- Dark red kidney beansmature seeds, dry337 kcal / 100 g
- Light red kidney beansmature seeds, dry330 kcal / 100 g
- California red kidney beansmature seeds, raw330 kcal / 100 g
- Red beansraw314 kcal / 100 g
- Red rajmah299 kcal / 100 g
- Adzuki beansmature seeds, raw329 kcal / 100 g
- Pink beansmature seeds, raw343 kcal / 100 g
- French beansmature seeds, raw343 kcal / 100 g
Questions about Kidney beans
How do you cook dried kidney beans safely?
Soak them in plenty of cold water for at least 8 hours, then drain and rinse. Cover with fresh water, boil vigorously for at least 10 minutes, and simmer until completely tender, usually 45–90 minutes; never cook them from raw in a slow cooker.
Can you use tinned kidney beans without cooking them?
Yes. They are already cooked, so drain and rinse them, then add them near the end of a chilli, soup or stew to heat through without making them mushy.
How long do cooked kidney beans keep?
Cool cooked beans promptly and refrigerate them in a covered container; use within 3–4 days. You can also freeze them in meal-sized portions, with a little cooking liquid to help keep them moist.
What can you make with kidney beans besides chilli?
Try them in a three-bean salad, minestrone, a burrito filling or a bean curry. Mash some into the sauce or filling to make it thicker and help the beans hold together.
What can you use instead of kidney beans in chilli?
Pinto or black beans work well, as do tinned butter beans; use the same drained quantity and add them near the end. Butter beans are softer, so stir them gently.
Are raw kidney beans poisonous?
Raw and undercooked kidney beans contain a natural lectin that can cause severe stomach upset. Soaking alone does not make them safe: boil dried beans vigorously for at least 10 minutes before simmering, and do not rely on a slow cooker to reach a safe boil.
Are kidney beans a good source of fibre?
Yes. Kidney beans are high in fibre, with 25 g per 100 g in the form listed. A handful of cooked beans is an easy way to add them to a meal.
Source: USDA FoodData Central 175193 · per 100 g · carbohydrate per EU label, fibre excluded
