Introduction: The Powerhouse of Plant-Based Nutrition
Kidney beans, known as rajma in many cultures, are more than just a delicious addition to chili and curries. These ruby-red legumes pack a serious nutritional punch, offering an impressive combination of plant-based protein, fiber, and essential minerals. Whether you’re vegetarian, vegan, or simply looking to improve your diet, understanding kidney beans nutrition facts can help you make smarter food choices.
In this comprehensive guide, we’ll cover:
✔ Kidney beans nutrition facts (calories, protein, carbs)
✔ Are they good or bad carbs?
✔ Top 5 health benefits
✔ Who should avoid kidney beans?
✔ How they compare to other beans
Let’s dive into why kidney beans are considered a superfood!
Kidney Beans Nutrition Facts (Cooked)
Here’s the nutritional breakdown for 100g of cooked kidney beans:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 127 kcal | – |
| Protein | 8.7g | 17% DV |
| Carbs | 22.8g | 8% DV |
| Fiber | 6.4g | 23% DV |
| Fat | 0.5g | <1% DV |
| Iron | 2.9mg | 16% DV |
| Magnesium | 45mg | 11% DV |
| Potassium | 403mg | 9% DV |
| Folate (B9) | 130mcg | 33% DV |
Key Takeaways:
✅ High in plant-based protein – Great for vegetarians & vegans
✅ Rich in fiber – Supports digestion & heart health
✅ Packed with iron & folate – Boosts energy & red blood cell production
✅ Low in fat – Heart-healthy food choice
Are Kidney Beans Good Carbs or Bad Carbs?
Many people wonder: “Are kidney beans good carbs?”
✔ Total Carbs: 22.8g per 100g
✔ Fiber: 6.4g
✔ Net Carbs: 16.4g
Why They’re Good Carbs:
- Low glycemic index (GI) – Won’t spike blood sugar
- High fiber content – Slows digestion, keeping you full longer
- Packed with nutrients – Unlike refined carbs, they provide protein, vitamins, and minerals
Verdict: Kidney beans are an excellent complex carbohydrate—perfect for balanced diets, diabetics, and weight management.
Top 5 Health Benefits of Kidney Beans
1. Supports Heart Health
Kidney beans are rich in fiber, potassium, and magnesium, which help:
- Lower LDL (“bad”) cholesterol
- Regulate blood pressure
- Reduce inflammation in blood vessels
2. Boosts Energy & Fights Anemia
With 16% DV of iron per 100g, kidney beans:
- Help prevent iron-deficiency anemia
- Improve oxygen transport in blood
- Combat fatigue (especially in women)
3. Aids Weight Loss
Thanks to their high protein (8.7g) and fiber (6.4g), kidney beans:
- Keep you full for hours
- Reduce cravings for unhealthy snacks
- Help maintain stable blood sugar levels
4. Improves Digestion & Gut Health
The 6.4g of fiber per 100g promotes:
- Healthy bowel movements
- Growth of beneficial gut bacteria
- Reduced risk of colon cancer
5. Rich in Antioxidants (Fights Chronic Disease)
Kidney beans contain anthocyanins (the pigments that give them their red color), which:
- Reduce oxidative stress
- Lower inflammation
- May protect against cancer
Who Should Not Eat Kidney Beans (Rajma)?
While kidney beans are highly nutritious, some people should limit or avoid them:
❌ People with kidney disease (high potassium content can be problematic)
❌ Those with gout or uric acid issues (contains purines)
❌ Individuals with severe IBS (may cause bloating or gas)
❌ Anyone allergic to legumes (rare but possible)
Note: Always soak and cook kidney beans properly—raw or undercooked beans contain toxins!
Kidney Beans vs. Other Beans: Which is Healthiest?
| Bean (100g cooked) | Calories | Protein | Fiber | Net Carbs |
|---|---|---|---|---|
| Kidney beans | 127 | 8.7g | 6.4g | 16.4g |
| Black beans | 132 | 8.9g | 8.7g | 15.4g |
| Chickpeas | 164 | 8.9g | 7.6g | 20.5g |
| Lentils | 116 | 9g | 7.9g | 12.2g |
Winner?
- Highest protein: Lentils
- Highest fiber: Black beans
- Best all-around: Kidney beans (great balance of protein, fiber & nutrients)
People Also Ask About Kidney Beans
1. How healthy are kidney beans for you?
Very healthy! They’re packed with protein, fiber, iron, and antioxidants, supporting heart health, digestion, and energy levels.
2. How much protein is in 100g cooked kidney beans?
8.7g of protein—excellent for a plant-based food.
3. Can I eat kidney beans every day?
Yes, in moderation. Too much may cause bloating due to high fiber.
4. Are canned kidney beans healthy?
Yes, but choose low-sodium versions and rinse them to reduce salt content.
How to Eat Kidney Beans (Delicious Ideas!)
- Rajma curry – Classic Indian dish with rice
- Chili con carne – Hearty meat & bean stew
- Bean salads – Mix with veggies & vinaigrette
- Veggie burgers – Use mashed beans as a base
- Hummus – Blend with tahini & garlic
Final Verdict: Kidney Beans Are a Superfood!
Kidney beans are a nutrient-dense, protein-packed legume that supports heart health, digestion, and energy levels. While they’re safe for most people, those with kidney issues or gout should consume them in moderation.
Try adding them to your meals for a tasty, healthy boost!