Kidney Beans (Dark Red)
Beans, Lentils & Pulses · 10 specs
Direct Answer
Kidney beans are large, kidney-shaped legumes rich in iron, folate, and resistant starch. Per 100g dry, they deliver 333 kcal, 60.0g carbohydrates (15.2g fiber), 23.6g protein, and 0.83g fat with a low glycemic index of 24.
Source: USDA FoodData Central (FDC ID: 173744) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 333 kcal |
| Protein | 23.6 g |
| Carbohydrates | 60.0 g |
| Dietary Fiber | 15.2 g |
| Net Carbohydrates | 44.8 g |
| Total Fat | 0.83 g |
| Iron (Non-Heme) | 8.28 mg |
| Potassium | 1406 mg |
| PDCAAS Amino Score | 0.74 |
| Glycemic Index (GI) | 24 (Ultra-Low) |
Phytohaemagglutinin & Boiling Requirement
Raw kidney beans contain high levels of phytohaemagglutinin (a toxic lectin). They must be soaked and boiled vigorously at 100°C for at least 10–15 minutes (slow cookers below 80°C are insufficient) to completely denature the lectin.
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