Kidney beans, from dried, fat added
Common food
Photo: Wikipedia
Hearty, creamy kidney beans simmered from their dried state with a touch of added fat, offering a satisfying, earthy bite with a subtle, nutty depth. Their texture is perfectly tender yet holds its shape, making them a robust foundation for stews and salads. Nutritionally, they are a standout plant-based protein and fiber source, providing sustained energy without a sugar spike.
Calorie split: 18% protein · 47% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People adore them for their deep, satisfying flavor and ability to absorb spices and seasonings, making them a canvas for countless global cuisines. They are a beloved, hearty staple in comfort foods from chili to curry, symbolizing nourishment and tradition.
⚠️ Watch-outs & how to enjoy it better
Some may experience digestive discomfort like gas due to their high fiber and oligosaccharide content. To counteract this, soak dried beans thoroughly (8-12 hours), discard the soak water, and cook them until very tender; starting with small portions and increasing gradually also helps. Those monitoring sodium should choose low-sodium canned versions or rinse them well.
Key benefits
- Excellent source of plant-based protein and dietary fiber.
- Rich in iron, folate, and potassium.
- Low glycemic index supports steady blood sugar levels.
- Versatile base for high-nutrient, budget-friendly meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'kidney' in kidney bean refers not just to the shape, but also to the bean's historical use in traditional medicine as a folk remedy for kidney ailments.
Full nutrition (USDA data · scales with serving)
| Water | 62.2 g |
| Energy | 177 kcal |
| Protein | 8.1 g |
| Total lipid (fat) | 7.0 g |
| Carbohydrate, by difference | 21.2 g |
| Fiber, total dietary | 6.9 g |
| Total Sugars | 0.30 g |
| Calcium, Ca | 26.0 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 132 mg |
| Potassium, K | 375 mg |
| Sodium, Na | 218 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.23 mg |
| Selenium, Se | 1.1 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.51 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 115 ug |
| Folic acid | 0.00 ug |
| Folate, food | 115 ug |
| Folate, DFE | 115 ug |
| Choline, total | 28.4 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 |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.94 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 | 0.68 g |
| SFA 18:0 | 0.20 g |
| Fatty acids, total monounsaturated | 2.8 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 2.7 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.3 g |
| PUFA 18:3 | 0.44 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 |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt — USDA does not publish this profile for Kidney beans.
| Tryptophan | 0.05 g |
| Threonine | 0.20 g |
| Isoleucine | 0.21 g |
| Leucine | 0.35 g |
| Lysine | 0.28 g |
| Methionine | 0.05 g |
| Cystine | 0.06 g |
| Phenylalanine | 0.24 g |
| Tyrosine | 0.17 g |
| Valine | 0.25 g |
| Arginine | 0.26 g |
| Histidine | 0.14 g |
| Alanine | 0.20 g |
| Aspartic acid | 0.63 g |
| Glutamic acid | 0.59 g |
| Glycine | 0.17 g |
| Proline | 0.20 g |
| Serine | 0.26 g |
FAQ
Why are my dried kidney beans still hard after cooking?
Kidney beans contain a compound called phytohaemagglutinin that can prevent softening if not cooked properly. Ensure you bring them to a full boil for at least 10 minutes at the start of cooking, then simmer until tender. Never cook them in a slow cooker from a raw, unsoaked state without this initial boil.
Are canned kidney beans as nutritious as dried?
Yes, canned kidney beans retain most of their nutrients. They are a convenient option, but can be higher in sodium. Rinsing them under water can reduce sodium content by up to 40%.
How do I store cooked kidney beans?
Cool cooked beans quickly and store them in an airtight container in the refrigerator for up to 5 days, or freeze them in portions for up to 6 months. They are perfect for meal prep.
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 1.77 kcal/g · 18% calories from protein · 6.9 g fiber · 0.3 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: 0.58 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.