Foods/Legumes/Kidney beans

Legumes · meal

Kidney beans

1 serving · 100 g127 kcal

A legume that's a strong source of Iron and Folate (DFE).

Macros

Per serving

127 kcal

Energy

8.7g

Protein

22.8g

Carbs

0.5g

Fat

7.4g

Fiber

Protein 8.7 gCarbs 22.8 gFat 0.5 g

127 kcal / 100 g. This record’s serving is 100 g — both columns match.

What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

37%

32%

27%

21%

20%

16%

Good source of (≥ 20% RDA)

IronFolate (DFE)CopperManganesePhosphorus

Pairs well with

What fills kidney’s gaps?

Kidney beans is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Omega-6 Linoleic+ Omega-3 ALA+ Omega-6 Linoleic+ Magnesium 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 serving = 100 g

Generous to use, with room before it crowds out variety.

Common questions

Kidney beans, in brief

How many calories are in kidney beans?

1 serving (100 g) of kidney beans has about 127 calories.

What is kidney beans a good source of?

Kidney beans is a good source of Iron, Folate (DFE), Copper, Manganese, and 1 more nutrients.

Is kidney beans good in a smoothie?

S8D usually places kidney beans as a meal-role food alongside the smoothie.

Keep exploring

More legumes

All foods →

Nutrient guides

Iron Folate (DFE) Copper Manganese Phosphorus Sodium

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