How Many Calories in Kidney Beans? Nutrition Facts & Macros
One cup of cooked kidney beans (177 g) has 225 calories
Protein 15.3g · Carbs 40.4g · Fat 0.9g
Kidney beans are one of the most popular legumes worldwide — a staple in chili, soups, stews, and salads. With 127 kcal, 8.67 g of protein, and just 0.5 g of fat per 100 g, they deliver solid plant-based protein with excellent fiber (7.4 g). They are also an outstanding source of folate — 130 mcg per 100 g covers about 33% of the daily value. Here is everything you need to know about kidney bean calories and macros, based on USDA data. Cooked kidney beans are about 67% water by weight.
531 kJ · per 100g · Water: 66.94 g
Calorie Calculator: Kidney Beans (Red, Cooked)
177 g Kidney Beans (Red, Cooked) contains 225 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (177 g) | 225 kcal | 15.3g | 40.4g | 0.9g |
| ½ cup cooked (89 g) | 113 kcal | 7.7g | 20.3g | 0.4g |
| 100 grams | 127 kcal | 8.7g | 22.8g | 0.5g |
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Kidney Beans (Red, Cooked) — Nutrition Facts
| Kidney Beans (Red, Cooked) | per 100g |
|---|---|
| Calories | 127 kcal |
| Protein | 8.67 g |
| Fat | 0.5 g |
| Carbs | 22.8 g |
| Saturated Fat | 0.072 g |
| Monounsaturated Fat | 0.039 g |
| Polyunsaturated Fat | 0.275 g |
| Cholesterol | 0 mg |
| Fiber | 7.4 g |
| Sugar | 0.32 g |
| Sodium | 2 mg |
| Potassium | 403 mg |
| Calcium | 28 mg |
| Magnesium | 45 mg |
| Phosphorus | 142 mg |
| Iron | 2.94 mg |
| Zinc | 1.07 mg |
| Manganese | 0.477 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamine (B1) | 0.16 mg |
| Riboflavin (B2) | 0.058 mg |
| Niacin (B3) | 0.578 mg |
| Vitamin B6 | 0.12 mg |
| Folate | 130 mcg |
| Vitamin E | 0.03 mg |
| Vitamin K | 8.4 mcg |
| Water | 66.94 g |
Source: USDA FoodData Central (FDC ID: 175194) · Data verified September 2026
Variations
Red kidney (cooked, default)
127 kcal per 100 g. The classic variety — deep red color, firm texture, holds shape well in chili and stews. 8.67 g protein, 7.4 g fiber, 0.5 g fat. Must be boiled at least 10 minutes to neutralize lectins. Best for chili con carne, rice and beans, salads.
White / Cannellini (cooked)
139 kcal per 100 g — slightly higher than red kidney. Creamier texture and milder flavor. Popular in Italian cuisine (minestrone, pasta e fagioli). Similar protein (9.7 g) and fiber (6.3 g) to red kidney. Lower in folate but higher in iron.
Canned (drained)
84 kcal per 100 g — lower calories due to added water during canning. Sodium jumps from 2 mg to 220–400 mg per 100 g (rinse to reduce by ~40%). Convenient and safe — no lectin risk since fully cooked during processing. Protein and fiber similar per cup after draining. Best for quick meals when you skip the soaking step.
Dried / raw (reference)
333 kcal per 100 g — nearly 3x the cooked value because most water is removed. Must be soaked (8+ hours) and boiled thoroughly. NEVER eat raw or use a slow cooker as the sole cooking method — raw kidney beans contain dangerous levels of phytohaemagglutinin. Dried beans roughly triple in weight when cooked (100 g dry = ~300 g cooked).
Dietary Perspectives
For Weight Loss
Kidney beans are excellent for weight loss — 127 kcal per 100 g with 8.67 g of protein and 7.4 g of fiber makes them one of the most satiating foods per calorie. The high fiber content slows digestion and stabilizes blood sugar, reducing cravings. A cup (177 g, ~225 kcal) keeps you full for hours. They are also very low in fat (0.5 g per 100 g). Pair with vegetables and a small portion of rice for a balanced, filling meal.
For Athletic Performance
Kidney beans provide 127 kcal per 100 g with 8.67 g of protein — a solid plant-based option for athletes. The 22.8 g of carbs per 100 g make them a good slow-release energy source for endurance activities. High folate (130 mcg, 33% DV) supports red blood cell production. The 7.4 g of fiber per 100 g promotes gut health. Pair with rice for a complete amino acid profile. Best consumed 2-3 hours before training — not immediately pre-workout due to high fiber content.
For Keto
Kidney beans are NOT recommended for keto. Per 100 g: 22.8 g total carbs minus 7.4 g fiber = 15.4 g net carbs — a single cup (177 g) has about 27 g net carbs, exceeding the typical 20 g daily limit. Even a half cup (89 g) delivers about 14 g net carbs, taking up most of a daily keto budget. Better legume options for keto include edamame (3.7 g net carbs per 100 g) or black soybeans (~1 g net carbs per 100 g). If you must include kidney beans, limit to 2-3 tablespoons as a garnish.
Frequently Asked Questions
How many calories are in kidney beans?
One cup of cooked kidney beans (177 g) contains approximately 225 calories. Per 100 g, cooked red kidney beans have 127 calories — moderate for a legume and relatively filling due to 7.4 g of fiber. Most calories come from carbohydrates (22.8 g per 100 g) with minimal fat (0.5 g). Compared to chickpeas (164 kcal) and lentils (116 kcal), kidney beans sit in the middle.
How much protein is in kidney beans?
One cup of cooked kidney beans (177 g) provides about 15.3 g of protein. Per 100 g, they contain 8.67 g of protein — one of the higher amounts among cooked legumes. While not a complete protein on their own (low in methionine), pairing kidney beans with rice or grains creates a complete amino acid profile. They are a core protein source in vegetarian and vegan diets.
Are kidney beans keto-friendly?
Kidney beans are not suitable for a standard keto diet. Per 100 g they have 22.8 g total carbs minus 7.4 g fiber = 15.4 g net carbs. A single cup (177 g) would deliver about 27 g net carbs — already exceeding a typical 20 g daily keto limit. If you follow a less strict low-carb approach (50 g net carbs per day), a small portion (half cup) might fit, but there are far better legume alternatives for keto.
Canned kidney beans vs dried — what is the difference?
Canned kidney beans have about 84 kcal per 100 g (lower because of added water) and significantly higher sodium (220+ mg vs 2 mg in home-cooked). Dried raw kidney beans have 333 kcal per 100 g but must be soaked and boiled thoroughly. Home-cooked from dried beans (127 kcal per 100 g) give you full control over sodium and texture. Protein and fiber are similar across all forms when compared cup-for-cup after cooking.
Are raw kidney beans toxic?
Yes — raw or undercooked kidney beans contain phytohaemagglutinin (a lectin) that can cause severe nausea, vomiting, and diarrhea. As few as 4-5 raw beans can trigger symptoms. Always boil kidney beans for at least 10 minutes at a full rolling boil. Slow cookers alone may not reach high enough temperatures. Canned kidney beans are already fully cooked and safe to eat directly.
Kidney beans vs lentils — what is the difference?
Kidney beans (127 kcal per 100 g cooked) are slightly more caloric than lentils (116 kcal) and have more carbs (22.8 g vs 20.1 g). Lentils cook much faster (20-30 min vs 1-2 hours for dried kidney beans) and have slightly more protein (9.02 g vs 8.67 g). Lentils have slightly more fiber (7.9 g vs 7.4 g) — very close. Both are excellent plant-based protein sources with a similar nutritional profile.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kidney Beans (Red, Cooked) | 127 | 8.67g | 22.8g | 0.5g |
| Lentils (Cooked) | 116 | 9.02g | 20.13g | 0.38g |
| Chickpeas (Cooked) | 164 | 8.86g | 27.42g | 2.59g |
| Baked Beans (Canned) | 94 | 4.75g | 21.14g | 0.37g |
| Edamame | 121 | 11.91g | 8.91g | 5.2g |
per 100g
Per 100 g, cooked red kidney beans have 127 kcal with 8.67 g of protein, 22.8 g of carbs (7.4 g fiber, 15.4 g net carbs), and just 0.5 g of fat. They are an excellent source of folate (130 mcg, 33% DV) and potassium (403 mg).
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