Beans, kidney, red, mature seeds, raw
Whole food · Legumes and Legume Products
Photo: Wikipedia
Red kidney beans are robust, kidney-shaped legumes with a deep crimson skin and a creamy, meaty interior when cooked. Their flavor is earthy and mildly nutty, with a satisfying, firm texture that holds up well in stews and salads. Nutritionally, they are a powerhouse, packing over 22g of protein and 15g of fiber per 100g, making them a staple for plant-based diets.
Calorie split: 26% protein · 71% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love kidney beans for their hearty, satisfying texture and ability to absorb the flavors of spices and sauces, making them incredibly versatile in global cuisines. Their deep red color and substantial bite add visual appeal and a sense of comfort to dishes like chili and rice.
⚠️ Watch-outs & how to enjoy it better
Raw or undercooked kidney beans contain lectins, which can cause digestive upset; they must be thoroughly soaked and boiled to neutralize these compounds. Their high fiber content can cause bloating in some individuals, so starting with smaller portions and increasing gradually is recommended.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber, promoting digestive health and satiety.
- Rich in complex carbohydrates for sustained energy release.
- Good source of essential minerals like iron and folate.
- Low in fat, supporting heart-healthy eating patterns.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'kidney bean' comes from their distinct kidney-like shape, and they are one of the oldest cultivated beans, dating back to around 4000 BCE in Peru and Mexico.
Full nutrition (USDA data · scales with serving)
| Water | 11.8 g |
| Energy | 337 kcal |
| Energy | 1408 kj |
| Protein | 22.5 g |
| Total lipid (fat) | 1.1 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 61.3 g |
| Fiber, total dietary | 15.2 g |
| Total Sugars | 2.1 g |
| Calcium, Ca | 83.0 mg |
| Iron, Fe | 6.7 mg |
| Magnesium, Mg | 138 mg |
| Phosphorus, P | 406 mg |
| Potassium, K | 1359 mg |
| Sodium, Na | 12.0 mg |
| Zinc, Zn | 2.8 mg |
| Copper, Cu | 0.70 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 3.2 ug |
| Fluoride, F | 2.2 ug |
| Vitamin C, total ascorbic acid | 4.5 mg |
| Thiamin | 0.61 mg |
| Riboflavin | 0.21 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 394 ug |
| Folic acid | 0.00 ug |
| Folate, food | 394 ug |
| Folate, DFE | 394 ug |
| Choline, total | 65.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.21 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.15 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.14 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.08 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.08 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.59 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:3 | 0.36 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.27 g |
| Threonine | 0.95 g |
| Isoleucine | 0.99 g |
| Leucine | 1.8 g |
| Lysine | 1.5 g |
| Methionine | 0.34 g |
| Cystine | 0.24 g |
| Phenylalanine | 1.2 g |
| Tyrosine | 0.63 g |
| Valine | 1.2 g |
| Arginine | 1.4 g |
| Histidine | 0.63 g |
| Alanine | 0.94 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 3.4 g |
| Glycine | 0.88 g |
| Proline | 0.95 g |
| Serine | 1.2 g |
FAQ
How do I prepare dried red kidney beans safely?
Soak them in water for at least 8 hours or overnight, then drain and rinse. Boil them in fresh water for at least 10-15 minutes to destroy toxic lectins, then simmer until tender (about 1-2 hours). Never cook them in a slow cooker without pre-boiling.
Are canned kidney beans a good alternative?
Yes, canned kidney beans are pre-cooked and safe to eat. Rinse them under water to reduce sodium content by up to 40% and improve texture.
Can kidney beans be eaten raw?
No, raw kidney beans contain phytohaemagglutinin (a lectin) that can cause severe nausea and vomiting. They must be cooked thoroughly to be safe.
How do I reduce gas from eating kidney beans?
Soak and rinse beans before cooking, cook them thoroughly, and gradually increase your intake to allow your digestive system to adjust. Adding spices like cumin or ginger can also help.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.37 kcal/g · 27% calories from protein · 15.2 g fiber · 2.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.