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Kidney beans

1 cup cooked kidney beans (177 g) per serving.

15.3g
protein per serving
Calories
225
per serving
Protein density
6.8
g per 100 cal
Calorie cost
14.7
cal per 1g protein
To hit 30g protein
2 cups
347g · 441 cal

Macro breakdown

Protein15.3g(26%)
Carbs40.5g(70%)
Fat0.9g(4%)
Fiber11.3g

Tips to maximize nutrition

1.Rinse canned Kidney beans to reduce sodium content by up to 40%
2.Soak dried varieties overnight to reduce cooking time and improve digestibility
3.Combine with rice or grains for a complete protein source
4.Mash or blend into dips and spreads for versatile meal options
5.Store cooked portions in the freezer for quick meal additions

Pairs well with

🌾
Brown rice
4.5g
218 cal
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Quinoa
8.1g
222 cal
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Avocado
1.3g
114 cal

Similar legume foods

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Black beans
1 cup cooked black beans (185 g)
15.2g
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Black-eyed peas
1 cup cooked black-eyed peas (165 g)
13.3g
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Chickpeas
1 cup cooked chickpeas (164 g)
14.6g

Frequently Asked Questions

Kidney beans contains 15.3g of protein per serving. This makes it an excellent high-protein choice with a protein density score of 6.8 (grams of protein per 100 calories).

You need approximately 2.0 servings of Kidney beans to reach 30g of protein, which would provide about 441 calories. This makes it easy to hit your protein target with a reasonable portion.

Kidney beans provides 15.3g of protein for 225 calories, giving it a calorie cost of 14.7 calories per gram of protein. This moderate ratio makes it a reasonable choice when balanced with other lean proteins.

Kidney beans contains 11.3g of fiber per serving. This makes it a high-fiber food that contributes meaningfully toward the recommended 30g daily fiber intake.

Kidney beans contains most essential amino acids but is typically low in methionine. Pairing with grains like rice, quinoa, or whole wheat creates a complete protein. You don't need to eat them in the same meal-throughout the day works fine.

Nutrition data sourced from USDA FoodData Central.

Last verified: 2025-02-16