Nutrition for Kidney Beans

Kidney Beans Nutrition Summary

One cup of kidney beans (158 grams or 0.3 lb) contains 191 calories and 12.8 grams of protein. Kidney beans consists of 69% water, 21% carbohydrates, 8% protein, and less than 1% of fat.

Kidney beans are an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron and potassium. It also contains significant amounts of magnesium, manganese, copper, phosphorus, choline and zinc.

In one cup of kidney beans:

• Calories: 191
• Protein: 12.8 g
• Dietary fiber: 9.5 g
• Fat: 1.5 g, (Saturated: 0.5 g)
• Sodium: 328.6 mg

There is no significant amounts of sugar or cholesterol in kidney beans.

See the Kidney Beans Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water.

Calories in Kidney Beans

Kidney beans have 191 calories per cup or 121 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

67% of calories in kidney beans are from carbohydrates, 26% of calories are from protein and 7% of calories are from fat.

Calories from Carbs

Calories from Fat

Omega-3 and Omega-6 in Kidney Beans

Calories Similar to Kidney Beans

Some other legume or legume products with similar calories to kidney beans by weight:

• Lentils: -8 calories
• Pinto Beans: -11 calories
• White Beans: -11 calories
• Fava Bean: -17 calories

Protein in Kidney Beans

An excellent source of protein, a single cup of Kidney Beans contains 26% of recommended daily values or 12.8 grams of protein. In addition, kidney beans contain significant amounts of all 9 essential amino acids.

• Protein: 12.83 g
• Tryptophan: 0.15 g
• Threonine: 0.47 g
• Isoleucine: 0.61 g
• Leucine: 1.09 g
• Lysine: 0.9 g
• Methionine: 0.17 g
• Phenylalanine: 0.76 g
• Valine: 0.74 g
• Histidine: 0.35 g

Protein Similar to Kidney Beans

Some other legume or legume products with similar amounts of protein to kidney beans by weight:

• Soy Sauce: same
• Tofu: -0.1 grams
• Fava Bean: -0.8 grams
• Chickpeas: +1.2 grams

Vitamins and Minerals in Kidney Beans

An good source of many nutrients, kidney beans contain abundant amounts of calcium, iron and potassium. In fact, a single cup of kidney beans contains 17% of recommended daily values or 395 milligrams of potassium. Also an excellent source of iron, a single cup of kidney beans contains 13% of recommended daily values or 2.4 milligrams of iron.

Vitamins in kidney beans (1 cup):

• Thiamin: 0.1 mg
• Niacin: 0.7 mg
• Vitamin b6: 0.2 mg
• Vitamin c: 0.3 mg
• Folate: 36.3 ug
• Vitamin k: 9 ug

Minerals in kidney beans (1 cup):

• Calcium: 91.6 mg
• Potassium: 395 mg
• Iron: 2.4 mg
• Magnesium: 45.8 mg
• Zinc: 1.2 mg
• Phosphorus: 186.4 mg
• Copper: 0.4 mg
• Manganese: 0.6 mg
• Choline: 68.1 mg

There is no significant amounts of selenium, vitamin a, riboflavin, pantothenic acid, vitamin e or vitamin b12 in kidney beans.

Similar to Kidney Beans for Potassium

Here are some other legume or legume products with similarly abundant amounts of potassium to kidney beans:

• Fava Bean: +28 MG
• Pinto Beans: +38 MG
• Miso: -63 MG
• Chickpeas: +65 MG

Kidney Beans Nutrition Chart

Kidney Beans in Cooking

Kidney beans are in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of kidney beans.

Friends and Relatives of Kidney Beans

Foods commonly cooked with kidney beans:

• Lima Beans
• Tomato Sauce
• Jalapeno
• Tomato

Other similar relatives:

• Pinto Beans
• Black Beans