Calories in red kidney beans: 266 kcal per 100 g

Q: How many calories are in a portion of red kidney beans?

A typical portion (80 g, a portion of cooked beans) gives 213 kcal. Per 100 g the figure is 266 kcal.

Q: Is red kidney beans high in potassium?

Yes. Beans, red kidney, dried, raw have 1370 mg potassium per 100 g, 69 % of the NRV, above the 30 % threshold for a “high in” claim.

Q: Which vitamins and minerals do red kidney beans have most of?

By share of the daily reference intake: potassium (1370 mg, 69 %), copper (0.68 mg, 68 %) and folate (0.13 mg, 65 %) per 100 g.

Q: Are red kidney beans a good source of protein?

Beans, red kidney, dried, raw have 22.1 g protein per 100 g, 30 % of the energy, which meets the UK threshold for “high protein”.

What’s in an 80 g portion

About a third of a portion is carbohydrate. Sugars make up 2 g of that.

1.1 gFat

17.7 gProtein

35.3 gCarbohydrate

12.6 gFibre

9 gWater

4.4 gMinerals and the rest

1.1 gFat
17.7 gProtein
35.3 gCarbohydrate
12.6 gFibre
9 gWater
4.4 gMinerals and the rest

Above average for beans and lentils

Red kidney beans are 266 kcal per 100 g. The 65 beans and lentils in this database average 154.

Red kidney beans266

Beans and lentils average154

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion2 g

Salt, per portion0.04 g

Vitamins and minerals in red kidney beans

Ten of the 21 recorded reach the “high in” level. Potassium leads by a long way.

55 %

Potassium

1096 mg in an 80 g portion

6th of 65 beans and lentils

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Copper0.54 mg54 %

Folate0.104 mg52 %

Manganese0.96 mg48 %

Thiamin (vitamin B1)0.52 mg47 %

Phosphorus328 mg47 %

Also high in

A source of

None recorded

Vitamin D
Vitamin B12

Show all 21 with amounts

Potassium1096 mg, 55 %

Copper0.54 mg, 54 %

Folate0.104 mg, 52 %

Manganese0.96 mg, 48 %

Thiamin (vitamin B1)0.52 mg, 47 %

Phosphorus328 mg, 47 %

Iron5.1 mg, 37 %

Magnesium120 mg, 32 %

Niacin (vitamin B3)4.5 mg, 28 %

Zinc2.4 mg, 24 %

Selenium0.0128 mg, 23 %

Vitamin B60.32 mg, 23 %

Riboflavin (vitamin B2)0.15 mg, 11 %

Pantothenic acid (vitamin B5)0.62 mg, 10 %

Calcium80 mg, 10 %

Vitamin C3.2 mg, 4 %

Vitamin E0.42 mg, 3.5 %

Vitamin A0.0016 mg, <1 %

Chloride1.6 mg, <1 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What red kidney beans don’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only under 1 % of the vitamin A reference intake per 100 g.

Vitamin D

0mgin red kidney beans

Find it inBloater, grilled500 % per 100 g

Vitamin B12

0mgin red kidney beans

Find it inLiver, ox, raw4400 % per 100 g

Vitamin A

<1%in red kidney beans, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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Red kidney beans against other beans and lentils

Red kidney beans come second for potassium here, just behind beans (pigeon peas, dahl, dried, raw).

1390mg

1370mg

990mg

800mg

460mg

413mg

Beans, pigeon peas, dahl, dried, raw+20 mg

Beans, red kidney, dried, rawthis page

Beans, chick peas, Kabuli, split, dried, raw−380 mg

Black gram, urad gram, whole, dried, raw−570 mg

Beans, pinto, dried, boiled−910 mg

Beans, broad, whole, boiled−957 mg

All values per 100 g, from the same dataset. Differences are against red kidney beans.

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Questions about red kidney beans

The questions people ask about red kidney beans, answered from the dataset.

How many calories are in a portion of red kidney beans?

A typical portion (80 g, a portion of cooked beans) gives 213 kcal. Per 100 g the figure is 266 kcal.

Is red kidney beans high in potassium?

Yes. Beans, red kidney, dried, raw have 1370 mg potassium per 100 g, 69 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals do red kidney beans have most of?

By share of the daily reference intake: potassium (1370 mg, 69 %), copper (0.68 mg, 68 %) and folate (0.13 mg, 65 %) per 100 g.

Are red kidney beans a good source of protein?

Beans, red kidney, dried, raw have 22.1 g protein per 100 g, 30 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-109, Beans, red kidney, dried, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. LGC, Fruit and vegetables, 1989-1990. Values are per 100 g of the edible part; a portion is 80 g, a portion of cooked beans, the usual UK portion for beans and lentils. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 65 beans and lentils kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Kidney Bean). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.