Red Kidney Beans
Every 100 g of Red Kidney Beans contains 127 kcal and 15.6 g of available carbohydrate. Its glycemic index is 37 (Low), the average of 6 studies in the International GI Tables (Atkinson 2021). A typical 150 g portion has a glycemic load of 8.7 (Low).
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Red kidney beans are rich in fibre and protein and work well in stews and salads in place of some of the rice.
Best preparation methods
Soak them, then boil them hard for at least 10 minutes before slow cooking, because undercooked kidney beans contain a substance that irritates the stomach.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 127 kcal | 190.5 kcal |
| Protein | 8.7 g | 13 g |
| Carbohydrate | 23 g | 34.5 g |
| Available carbohydrate | 15.6 g | 23.4 g |
| Fat | 0.5 g | 0.8 g |
| Dietary fibre | 7.4 g | 11.1 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It ranks 3 of 3 measured foods in Legumes by glycemic index (lowest first).
Lower-GI alternatives:
Frequently asked questions
Are Red Kidney Beans good for weight loss?
It can be included in moderation: it contains 7.4 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 190 kcal.
How do Red Kidney Beans affect blood sugar?
Its glycemic index is 37 (Low) according to Atkinson 2021. A typical 150 g portion has a glycemic load of 8.7 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Red Kidney Beans?
A typical 150 g portion of Red Kidney Beans provides about 190 kcal, 13 g protein, 34.5 g carbohydrate, 0.8 g fat and 11.1 g fibre.
Approved value: average of 6 studies (range 23–53), confidence grade B. Methodology & details →
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.