Kidney Beans (Boiled)
Per serving: 3.5 oz cooked (100g)
About Kidney Beans (Boiled)
Boiled red kidney beans provide approximately 127 calories, 8.7 grams of protein, 22.8 grams of carbohydrate, 0.5 grams of fat, and 6.4 grams of fiber per 100 grams. This leaves about 16.4 grams of net carbohydrate and produces a low glycemic load.
Kidney beans provide folate, iron, copper, manganese, magnesium, phosphorus, zinc, potassium, thiamin, and vitamin B6. They work well in chili, curries, rice dishes, salads, soups, and mixed bean meals.
Raw kidney beans contain high concentrations of phytohaemagglutinin and must be cooked correctly. Canned kidney beans are already cooked; rinse and heat them. Dried beans should be soaked and boiled vigorously before simmering until tender.
At-a-Glance Stats
Macronutrient Breakdown
127 kcal
Total calories per 3.5 oz cooked (100g)
Protein
Builds & repairs muscle tissue
17% of typical daily value
Carbohydrates
Primary fuel source for energy
23% of typical daily value
Total Fat
Supports hormones & nutrient uptake
1% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
21% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Supplies plant protein and fiber with very little fat.
- 2
A low glycemic index makes properly portioned kidney beans useful in balanced meals that emphasize slower-digesting carbohydrates.
- 3
Folate supports DNA synthesis and normal red-blood-cell formation.
- 4
Iron, copper, and manganese participate in oxygen transport, connective-tissue formation, and antioxidant enzyme systems.
- 5
Potassium and magnesium support normal muscle, nerve, and cardiovascular function.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Never eat raw or undercooked kidney beans. Soak dried beans, discard the soaking water, boil them vigorously for at least 10 minutes, and continue cooking until fully tender to deactivate naturally occurring phytohaemagglutinin.
Diet Compatibility
Frequently Asked Questions
How many calories are in Kidney Beans (Boiled)?›
Kidney Beans (Boiled) contains 127 calories per 3.5 oz cooked (100g). This includes 8.7g protein (34.8 kcal), 22.8g carbohydrates (91.2 kcal), and 0.5g fat (4.5 kcal).
How much protein does Kidney Beans (Boiled) have?›
Kidney Beans (Boiled) provides 8.7g of protein per 3.5 oz cooked (100g).
Is Kidney Beans (Boiled) good for weight loss?›
Potassium and magnesium support normal muscle, nerve, and cardiovascular function. With 127 calories per serving, it can fit well within a calorie-controlled diet.