NutriSeek

Legumes

Kidney Beans

Rich in FolateRich in CopperRich in Fiber

Overview

Why eat kidney beans?

Cooked kidney beans are one of the most efficient foods around: a cup brings 15 g of plant protein and 11 g of fiber for about 225 calories, with almost no fat and barely a trace of sugar. They also carry real amounts of folate, iron, copper and potassium, which makes them a filling base for chilis, salads and stews.

Good to know: Raw or undercooked kidney beans contain a natural toxin, so dried beans must be boiled hard for at least ten minutes; canned versions are already cooked but can be high in sodium, so rinse them.

  1. Protein without the fat

    One cup supplies 15.35 g of protein (31% DV) with under 1 g of fat, supporting muscle repair and helping meals feel satisfying for longer.

  2. Fiber for digestion

    With 11.33 g of fiber per cup (40% DV), kidney beans feed gut bacteria and may help steady blood sugar and cholesterol over time.

  3. Folate and minerals

    A cup delivers 58% DV folate plus copper, iron and magnesium, nutrients involved in making red blood cells and turning food into usable energy.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in kidney beans?

Calories

127kcal

Protein

8.7g

Carbs

23g

Fat

0.5g

Fiber

6.4g

Sugars

0.32g

Minerals

  • Calcium35 mg3%
  • Iron2.2 mg12%
  • Magnesium42 mg10%
  • Phosphorus138 mg11%
  • Potassium405 mg9%
  • Sodium1 mg0%
  • Zinc1 mg9%
  • Copper0.22 mg24%
  • Selenium1.1 µg2%

Vitamins

  • Vitamin C1.2 mg1%
  • Vitamin E0.03 mg0%
  • Vitamin K8.4 µg7%
  • Thiamin (B1)0.16 mg13%
  • Riboflavin (B2)0.06 mg4%
  • Niacin (B3)0.58 mg4%
  • Vitamin B60.12 mg7%
  • Folate130 µg33%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Source: USDA FoodData Central, “Beans, kidney, all types, mature seeds, cooked, boiled, without salt” (SR Legacy, FDC ID 173740).View the USDA record ↗ (opens in a new tab).