Nutrition for Kidney Beans

Calories, Protein, Vitamins and More

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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

The majority, or 67% of the calories in kidney beans are from carbohydrates. The carbs in kidney beans are mostly in the form of dietary fiber (100%). An excellent high-fiber food, a single cup of kidney beans contains 38% of recommended daily values or 9.5 grams of dietary fiber.

  • Dietary fiber: 9.5 g
There is no significant amounts of sugar or starch in kidney beans.

Calories from Fat

A small portion, or 7% the calories in Kidney Beans are from fat. Kidney beans are very low in total fat, with 1.5 grams per cup. Most of the fat in kidney beans are healthier unsaturated fats.

Kidney beans are cholesterol free and trans-fat free.

  • Total fat: 1.5 g
  • Saturated fat: 0.5 g
  • Monounsaturated fat: 0.1 g
  • Polyunsaturated fat: 0.6 g
There is no significant amounts of cholesterol or trans fat in kidney beans.

Omega-3 and Omega-6 in Kidney Beans

Kidney beans are a source of healthy omega-3 fatty acids, containing a total of 0.21 grams for every cup. It contains significant amounts of alpha linoleic acid. [2]

  • alpha linoleic acid: 0.21 g
Also a source of omega-6 fatty acids, every cup of kidney beans contain a total of 0.3 grams of omega-6. In addition, a large portion of the omega-6 in kidney beans come from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.34 g
The omega-6 to omega-3 ratio in kidney beans is 1.6: 1.

Calories Similar to Kidney Beans

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

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:

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:

Kidney Beans Nutrition Chart

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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

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: Other similar relatives:

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