FoodScore
0/ 100
Very goodlegume· 100 g

Kidney Beans Cooked

Kidney beans score very well at 81/100, primarily due to their rich fiber and protein content, along with a strong micronutrient profile and minimal processing.

  • A 100g serving of kidney beans provides 7.4g of fiber, contributing significantly to daily targets.
  • Kidney beans are a minimally processed whole food, classified as NOVA 1.
  • With 8.67g of protein per 100g, they are an excellent plant-based protein source.
  • They contain 2.94mg of iron (16% DV) and 403mg of potassium (9% DV) per 100g serving.
  • This legume has virtually no fat (0.5g total) and zero added sugar or sodium.
  • Scores +11 points above the legume category average (70/100 across 46 foods).
Fiber
7.4g
26% of Daily Value
Protein
8.67g
17% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
2mg
0% of Daily Value
+
What it brings to the table
Fiber (7.4g)+9
Protein (8.7g)+4
Micronutrients (Iron, Magnesium, Phosphorus, Folate)+8
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 81

Kidney beans achieve a very good FoodScore of 81 out of 100, reflecting their strong nutritional profile aligned with dietary guidelines. A significant bonus comes from their high fiber content, with 7.4g per 100g serving, which is nearly a third of the recommended daily intake for adults. This contributes +9 points to their score. Their plant-based protein also adds a notable +4 points, providing 8.67g per 100g. Furthermore, kidney beans are rich in several key micronutrients, including iron (2.94mg, 16% DV), magnesium (45mg, 11% DV), and folate (33% DV), collectively earning an additional +8 points. As a minimally processed whole food (NOVA class 1), they receive a substantial +10 point bonus, indicating a lack of unhealthy additives and a nutrient-dense form. The absence of added sugar, very low sodium (2mg), and minimal total fat (0.5g) further contribute to their high score by avoiding common penalties. To score even higher, kidney beans would need to provide a wider range of micronutrients in very high amounts, but their current profile is already exceptionally strong.

Health benefits

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

Supports Digestive Health

Kidney beans are an excellent source of dietary fiber, with 7.4g per 100g serving. This high fiber content is crucial for maintaining a healthy digestive system. Fiber adds bulk to stool, which helps prevent constipation and promotes regular bowel movements. It also acts as a prebiotic, feeding beneficial gut bacteria and contributing to a diverse and healthy gut microbiome. Research supports that adequate fiber intake is linked to a lower risk of various digestive issues. Incorporating kidney beans regularly can significantly contribute to meeting daily fiber recommendations, which are typically 25-38g for adults.

Aids Blood Sugar Management

The substantial fiber content in kidney beans, at 7.4g per 100g, plays a key role in blood sugar control. Fiber slows down the digestion and absorption of carbohydrates, leading to a more gradual rise in blood glucose levels after eating. This can be particularly beneficial for individuals managing diabetes or those looking to prevent blood sugar spikes. Additionally, kidney beans have a low glycemic index, meaning they cause a slower and lower rise in blood sugar compared to high-glycemic foods. Their lack of added sugar further supports their role in a diet focused on stable blood sugar.

Contributes to Heart Health

Kidney beans can contribute to cardiovascular health through several mechanisms. Their high fiber content, particularly soluble fiber, helps to reduce levels of LDL cholesterol (often called 'bad' cholesterol) by binding to it in the digestive tract and facilitating its excretion. They are also naturally low in saturated fat (0.07g per 100g) and contain no trans fat or cholesterol, which are dietary factors associated with increased heart disease risk. Furthermore, kidney beans provide potassium (403mg, 9% DV) and magnesium (45mg, 11% DV), two minerals important for maintaining healthy blood pressure levels. Dietary guidelines emphasize the importance of incorporating legumes like kidney beans for a heart-healthy diet.

Supports Muscle Maintenance and Satiety

Kidney beans are a good source of plant-based protein, offering 8.67g per 100g serving. Protein is essential for the repair and growth of muscle tissue, making kidney beans a valuable food for individuals looking to maintain or build muscle mass, especially those following vegetarian or vegan diets. The combination of protein and fiber (7.4g per 100g) also contributes significantly to satiety, helping you feel fuller for longer. This can be beneficial for weight management, as increased satiety may reduce overall calorie intake. The NIH lists legumes as an important source of protein and fiber for overall health.

How to eat it

Kidney beans are a versatile and economical staple in many American diets, commonly used in hearty dishes like chili, soups, and stews. They are also popular in salads and as a side dish. Typically, a serving size is around 100g (about half a cup) of cooked beans. They pair well with grains like rice to form a complete protein and absorb flavors from spices and aromatics.

Always cook dried kidney beans thoroughly; raw or undercooked beans contain a toxin (phytohaemagglutinin) that is destroyed by proper cooking.
For convenience, use canned kidney beans, but rinse them well under cold water to significantly reduce their sodium content.
Add kidney beans to salads, grain bowls, or as a side dish to boost fiber and protein intake without adding much fat.
Mash cooked kidney beans with spices to create a flavorful spread for sandwiches or a base for plant-based burgers.
Combine kidney beans with whole grains like brown rice or quinoa to create a nutritionally complete meal, especially for vegetarian diets.
Things to keep in mind

While generally very safe and healthy, kidney beans do contain phytohaemagglutinin, a lectin that can cause severe digestive upset if consumed raw or undercooked. It is crucial to soak dried kidney beans for several hours and then boil them vigorously for at least 10 minutes to neutralize this toxin. Canned kidney beans are already cooked and safe to eat after rinsing. Some individuals may experience gas and bloating due to the high fiber content, especially if they are not accustomed to a high-fiber diet. Introducing them gradually can help mitigate these effects. There are no widely documented significant allergies or drug interactions associated with kidney beans at normal serving sizes.

Swap suggestions
Very good
Black beans (cooked)
Score85
Very good
Black Beans
Score85
Very good
Farro Cooked
Score85
Very good
Pinto Beans Cooked
Score85
Very good
Soybeans Cooked
Score85
Very good
Tempeh
Score85
Reader questions
Are kidney beans healthy?
Yes, kidney beans are very healthy, scoring 81/100 on FoodScore. They are rich in fiber, protein, and essential micronutrients like iron and folate. They are also minimally processed, low in fat, and contain no added sugar or sodium, making them an excellent choice for a balanced diet.
Are kidney beans good for weight loss?
Kidney beans can be beneficial for weight loss due to their high fiber and protein content. These nutrients promote satiety, helping you feel full longer and potentially reducing overall calorie intake. Their low calorie density and nutrient richness make them a smart addition to a weight management plan.
Are kidney beans ultra-processed?
No, kidney beans are classified as NOVA class 1, meaning they are unprocessed or minimally processed. This indicates they are whole foods with their natural nutritional integrity largely intact, free from industrial processing and unhealthy additives often found in ultra-processed foods.
How should I cook dried kidney beans safely?
To cook dried kidney beans safely, first soak them for at least 8 hours or overnight. Drain and rinse thoroughly. Then, boil them vigorously in fresh water for at least 10 minutes to neutralize toxins, and continue to simmer until tender, typically 60-90 minutes. Proper cooking is essential to eliminate harmful lectins.
What can I use as a substitute for kidney beans?
Good substitutes for kidney beans, offering similar nutritional benefits and culinary uses, include other legumes like pinto beans, black beans, or cannellini beans. These alternatives also provide fiber, protein, and various micronutrients, making them suitable in most recipes calling for kidney beans.
Are kidney beans good for blood sugar control?
Yes, kidney beans are excellent for blood sugar control. Their high fiber content slows down glucose absorption, preventing rapid spikes. They also have a low glycemic index and contain no added sugars, making them a beneficial food for individuals managing diabetes or seeking to maintain stable blood glucose levels.
Do kidney beans provide iron?
Yes, kidney beans are a good source of iron, providing 2.94mg per 100g serving, which is 16% of the Daily Value. This makes them a valuable food for contributing to your daily iron intake, especially for those following plant-based diets where iron sources can sometimes be limited.

Explore more

CategoryAll legumes & plant protein →GoalBest foods for constipation →GoalBest foods for diabetes →GoalBest foods for gut health →Head-to-headKidney Beans Cooked vs. M&Ms Milk Chocolate →Head-to-headKidney Beans Cooked vs. M&Ms Peanut →Head-to-headKidney Beans Cooked vs. Green Beans Cooked →Head-to-headKidney Beans Cooked vs. Edamame →Fits dietMediterranean diet →Fits dietDASH diet →

Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 175194)Updated 2026-04-20