FoodScore
0/ 100
Goodlegume· 100 g

Kidney Beans Canned

Canned kidney beans score a solid 63/100, primarily due to their status as a minimally processed whole food and their notable protein content.

  • This food scores 63/100, indicating it is a good choice for a balanced diet.
  • It is a minimally processed whole food, classified as NOVA 1.
  • Provides 7.8g of protein per 100g serving, contributing to daily needs.
  • Contains 172.3mg of sodium per 100g, which is a moderate amount for a canned product.
  • Offers 226.9mg of potassium, accounting for 5% of the Daily Value.
  • Scores -7 points above the legume category average (70/100 across 46 foods).
Fiber
0g
0% of Daily Value
Protein
7.8g
16% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
172.3mg
7% of Daily Value
+
What it brings to the table
Protein (7.8g)+3
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 63

Canned kidney beans achieve a FoodScore of 63/100, placing them in the 'Good' category. A significant portion of this score comes from their classification as a minimally processed whole food (NOVA 1), which contributes a substantial +10 bonus. This reflects their natural state and minimal alteration during processing. Additionally, the presence of 7.8g of protein per 100g earns a +3 bonus, highlighting their contribution to macronutrient intake. The food benefits from having no added sugar and zero saturated or trans fats, which prevents any penalties in these areas. However, the score is not higher because, despite being a legume, this specific canned version reports 0g of fiber, which is unusual and prevents a significant bonus that fiber-rich foods typically receive. The moderate sodium content of 172.3mg per 100g does not incur a penalty at this level, but higher amounts could. To achieve a higher score, an increase in fiber content would be the most impactful change, along with higher levels of beneficial micronutrients.

Health benefits

What the nutrients in kidney beans canned actually do for you, grounded in established dietary science.

Supports Muscle Maintenance and Growth

Kidney beans are a valuable source of plant-based protein, essential for muscle repair, growth, and overall bodily functions. Each 100g serving provides 7.8g of protein, which can contribute significantly to your daily protein targets, especially for individuals following vegetarian or vegan diets. Dietary guidelines emphasize the importance of adequate protein intake to maintain lean muscle mass. Including protein-rich foods like kidney beans in meals helps ensure the body has the necessary building blocks for various physiological processes. While not a complete protein on its own, combining beans with grains throughout the day can provide all essential amino acids.

Contributes to Mineral Intake

Canned kidney beans offer several important minerals that play diverse roles in maintaining health. They provide 226.9mg of potassium (5% DV), which is crucial for blood pressure regulation and nerve function. Additionally, they contain 1.44mg of iron (8% DV), vital for oxygen transport and preventing anemia, and 29.31mg of magnesium (7% DV), important for muscle and nerve function, blood sugar control, and bone health. These minerals are often under-consumed in the American diet, making kidney beans a convenient way to boost intake. Regular consumption of mineral-rich foods supports various bodily systems.

Aids in Satiety and Weight Management

The combination of protein and complex carbohydrates in kidney beans can contribute to feelings of fullness and satiety, which is beneficial for weight management. The 7.8g of protein per 100g helps to slow digestion and can reduce overall calorie intake by keeping you satisfied for longer. While this specific canned version reports no fiber, other forms of kidney beans are known for their high fiber content, which further enhances satiety. Incorporating foods that promote fullness can help prevent overeating and support healthy eating patterns without feeling deprived. This makes them a good addition to meals aimed at maintaining a healthy weight.

Supports a Minimally Processed Diet

As a NOVA class 1 food, canned kidney beans are considered unprocessed or minimally processed, aligning with dietary recommendations to prioritize whole foods. Choosing minimally processed foods over ultra-processed options is associated with better overall health outcomes, including reduced risk of chronic diseases. This classification means the beans have undergone little to no alteration from their natural state, retaining most of their inherent nutritional value. Incorporating more NOVA 1 foods into your diet is a straightforward way to improve dietary quality and reduce exposure to additives, excessive sodium, and unhealthy fats often found in highly processed items.

How to eat it

Canned kidney beans are a versatile and convenient staple in many American diets, often used in hearty dishes like chili, soups, and stews. Their mild flavor and firm texture make them suitable for absorbing other flavors. They are a great way to add plant-based protein and bulk to meals. A typical serving size is around 100-130g, which can easily be incorporated into various recipes as a main ingredient or a side.

Always rinse canned kidney beans thoroughly under cold water before use to reduce excess sodium.
Incorporate kidney beans into salads, wraps, or grain bowls for an easy boost of protein and texture.
Mash cooked kidney beans with spices to create a homemade vegetarian burger patty or a flavorful dip.
Add kidney beans to your favorite chili or soup recipes during the last 15-20 minutes of cooking to prevent them from becoming too mushy.
Things to keep in mind

For most healthy adults, canned kidney beans are safe to consume in normal serving sizes. The primary caution for canned varieties is their sodium content, which can be elevated. While 172.3mg per 100g is moderate, individuals monitoring their sodium intake, particularly those with high blood pressure, should opt for 'no salt added' versions or rinse thoroughly. Some individuals may experience mild gastrointestinal discomfort, such as gas or bloating, due to the complex carbohydrates in beans, especially if not accustomed to eating legumes regularly. Introducing them gradually can help mitigate these effects. There are no widely documented significant allergies or drug interactions specific to kidney beans at typical consumption levels.

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Reader questions
Are canned kidney beans healthy?
Yes, canned kidney beans are generally considered healthy. They are a minimally processed whole food (NOVA 1) and provide a good source of plant-based protein, with 7.8g per 100g. They also contribute important minerals like potassium, iron, and magnesium. Rinsing them well can help reduce their sodium content.
Are canned kidney beans good for weight loss?
Canned kidney beans can be beneficial for weight loss due to their protein content (7.8g per 100g), which helps promote satiety and reduce overall calorie intake. Their low calorie density and ability to add bulk to meals can help you feel fuller for longer, supporting healthy eating habits. They are also free of added sugar and saturated fat.
Are canned kidney beans ultra-processed?
No, canned kidney beans are not ultra-processed. They are classified as a NOVA 1 food, meaning they are unprocessed or minimally processed. This indicates they retain most of their natural nutritional integrity and have undergone minimal alteration from their original state, such as washing, cooking, and canning.
How should I prepare canned kidney beans?
To prepare canned kidney beans, it's best to rinse them thoroughly under cold running water in a colander. This helps remove excess sodium and any canning liquid. After rinsing, they are ready to be added directly to recipes like salads, soups, stews, or chili, as they are already cooked.
What are some good alternatives to canned kidney beans?
Good alternatives to canned kidney beans include other canned legumes like black beans, pinto beans, or cannellini beans. These options offer similar nutritional profiles, including plant-based protein and minerals, and can often be used interchangeably in recipes. Dried kidney beans, cooked from scratch, are another excellent alternative, often with lower sodium.
Do canned kidney beans contain a lot of sodium?
Canned kidney beans contain 172.3mg of sodium per 100g serving. While this is a moderate amount, it can be a concern for those monitoring sodium intake. Rinsing the beans thoroughly can significantly reduce the sodium content. Alternatively, look for 'no salt added' or 'low sodium' varieties to further minimize sodium intake.
Are canned kidney beans good for heart health?
Canned kidney beans can contribute to heart health. They are naturally low in saturated fat and contain no trans fat, which are important factors for cardiovascular well-being. Their potassium content (226.9mg per 100g) also supports healthy blood pressure. Including legumes like kidney beans as part of a balanced diet is recommended for heart health.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2644289)Updated 2026-04-20