Calories and Nutritions in Kidney Beans

One 100g serving of raw kidney beans contains 333 calories. A 100g serving of cooked kidney beans contains 127 calories.

One kilogram of raw kidney beans contains 3330 calories.

One cup (approximately 184g) of raw kidney beans contains 613 calories, while 1 cup of cooked kidney beans (177g) contains 225 calories. Calorie count varies based on preparation method.

One tablespoon of kidney beans (11 grams) contains 14 calories, 0g fat, 2.5g carbohydrates, 0.7g fiber, and 1g protein.

Kidney beans provide essential nutrients supporting overall health, as shown below:

• Rich in Protein: Kidney beans offer plant-based protein, essential for muscle maintenance, repair, and growth. A cup of cooked kidney beans provides about 15 grams of protein, contributing significantly to daily protein needs (USDA FoodData Central).
• High in Fiber: Kidney beans contain fiber, promoting digestive health and regularity. Studies show high-fiber diets are associated with a reduced risk of chronic diseases like type 2 diabetes and heart disease (Anderson et al., 1994, "Dietary fiber and coronary heart disease").
• Source of Iron: Kidney beans provide iron, necessary for red blood cell production and energy. Iron deficiency leads to fatigue and impaired cognitive function (Abbaspour, Hurrell, and Kelishadi 2014, "Review on iron and its importance for human health").
• Source of Folate: Kidney beans supply folate, important for cell division and DNA synthesis. Adequate folate intake during pregnancy prevents neural tube defects (MRC Vitamin Study Research Group, 1991, "Prevention of neural tube defects: results of the Medical Research Council Vitamin Study").
• Contain Essential Minerals: Kidney beans offer minerals like potassium and magnesium, supporting heart health and nerve function. Potassium helps maintain healthy blood pressure levels (Houston, 2011, "The importance of potassium in managing hypertension").
• Cancer Prevention: Some studies suggest that the high fiber and antioxidant content of beans, including kidney beans, may contribute to a reduced risk of certain cancers, particularly colorectal cancer. A 2015 meta-analysis by Zhu et al. ("Dietary legume consumption reduces risk of colorectal cancer") found an association between higher legume intake and lower colorectal cancer risk. The resistant starch in kidney beans, which ferments in the colon, produces short-chain fatty acids like butyrate, which have shown potential anti-cancer effects in some studies.
• Blood Sugar Control: Kidney beans have a low glycemic index (GI) and are rich in fiber and protein, all of which help to moderate the rise in blood sugar after a meal.
• Weight Management: The combination of protein, fiber, and resistant starch in kidney beans can contribute to feelings of fullness and satiety, which may help with weight management.

Kidney beans require proper preparation to ensure safe consumption and here are its downsides:

• Lectin Content: Kidney beans contain lectin, a natural toxin causing vomiting and stomach pains if beans are not cooked properly. Research indicates lectins interfere with nutrient absorption and digestive processes if consumed in high quantities and uncooked (Vasconcelos and Oliveira 2004, "Antinutritional properties of plant lectins").
• Gas: Kidney beans cause gas in some individuals. This results from oligosaccharides, fermentable sugars, that gut bacteria break down, producing gas (Suarez et al., 1999, "Gas production in humans consuming a defined diet").
• Proper Cooking Required: Cooking removes the toxin. Tinned kidney beans are precooked, needing only a rinse before use. Soaking beans for at least 5 hours and discarding the water before cooking reduces lectin content and gas-producing compounds (Paredes et al., 2009, "Effect of traditional processing methods on the nutritional composition and antinutritional factors of Phaseolus vulgaris L. beans").

Yes, kidney beans are a healthy food because they provide protein, fiber, and essential minerals. Nutritionists recommend beans as part of a healthy diet due to their high nutritional value. Kidney beans count as both a protein source and a vegetable. Studies show diets rich in legumes like kidney beans reduce the risk of heart disease, type 2 diabetes, and certain cancers.

Eating kidney beans improves overall health. Nutritionists recommend beans as part of a healthy diet because of their high nutritional value. Eating at least a half-cup of beans per day improves overall health. The U.S. Dietary Guidelines recommend eating 1-3 cups of cooked legumes like kidney beans per week, or about ½ cup most days. One study led by Jaime L Clark and published in January 2021 found that eating 3/4 cup (133 grams) of red kidney beans led to lower blood pressure compared to individuals who consumed rice, 2 hours after consumption.

Eating beans every day is safe. While there are no specific guidelines for an upper limit to kidney bean consumption, individuals need to consider overall dietary patterns. Consuming too many kidney beans in a single day leads to digestive issues due to their high fiber content.

The calorie differences among kidney bean types are relatively minor when comparing cooked beans. The red kidney bean has 127 calories per 100g (cooked). White kidney beans (cannellini beans) have a slightly higher calorie count at 139 calories per 100g (cooked). Canned kidney beans, including both solids and liquids, have fewer calories per 100g than home-cooked beans, due to the higher water content. Canned Red Kidney Beans have 84 calories per 100g, and Canned White Kidney Beans have 110 calories per 100g. The highest calorie count among the listed types is for cooked white kidney beans (cannellini), and the lowest is for canned red kidney beans.

Kidney beans, like all common beans (Phaseolus vulgaris), originated in the Americas. The wild ancestor of the common bean is believed to have originated in Peru, and from there, it spread throughout South and Central America, undergoing domestication in multiple locations independently. Archaeological evidence suggests that beans were cultivated in Mexico and Peru as early as 7,000-8,000 years ago.

Kidney beans are a variety of the common bean that was likely developed through selective breeding over centuries by Indigenous peoples of the Americas. The distinctive kidney shape and red color are the result of this selection process. Beans were introduced to Europe by Spanish and Portuguese explorers in the 15th and 16th centuries after their voyages to the New World. From Europe, beans spread to other parts of the world, becoming incorporated into various cuisines.

Red Beans and Rice is a staple of Louisiana Creole cuisine and has roots in African, Caribbean, and European culinary traditions. The dish likely evolved from the practice of enslaved Africans combining beans and rice, ingredients that were often provided as rations. Chili con Carne is a Tex-Mex dish developed in the southwestern United States or northern Mexico, incorporating beans, meat, and chili peppers.