scored 88/100
Also known as red kidney beans
Kidney beans are nutrient-dense legumes rich in plant-based protein, fiber, and essential minerals, making them a cornerstone food for sustained energy and metabolic health.
14.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 88.
Less a 1.0 anti-nutrient penalty (moderate sodium).
Kidney beans (Phaseolus vulgaris) originated in Mesoamerica and have been cultivated for over 7,000 years. These dark red legumes are exceptional sources of plant-based protein (8.7g per 100g) and resistant starch, which resists digestion and acts as a prebiotic. Their high fiber content (6.4g per 100g) supports gut microbiome diversity—a key longevity marker. Kidney beans provide substantial folate (130 mcg), critical for homocysteine regulation and cardiovascular health, along with bioavailable iron and polyphenolic compounds including flavan-3-ols and anthocyanins. The resistant starch and soluble fiber lower postprandial glucose spikes, improving insulin sensitivity over time. Their mineral profile—particularly potassium (403mg) and manganese—supports bone health and metabolic enzyme function. Regular legume consumption is associated with reduced all-cause mortality risk and improved lipid profiles. Kidney beans also contain phytochemicals like kaempferol, linked to anti-inflammatory and neuroprotective effects in observational studies.
Resistant starch and soluble fiber slow carbohydrate digestion and absorption, reducing blood glucose fluctuations and lowering insulin demand
Soluble fiber binds cholesterol; folate reduces homocysteine; polyphenols reduce oxidative stress and endothelial inflammation
Resistant starch and fiber serve as prebiotics, feeding beneficial bacteria like Faecalibacterium and Roseburia, which produce butyrate for intestinal barrier integrity
High protein and fiber content delays gastric emptying and activates satiety hormones (GLP-1, PYY), reducing overall caloric intake
Manganese, phosphorus, and polyphenolic compounds promote osteoblast activity and reduce bone resorption markers
Kidney beans' combination of protein and resistant starch provides sustained energy and stable glucose through the afternoon. Midday consumption optimizes satiety duration and prevents late-day energy crashes without interfering with sleep-promoting serotonin timing.
Breaks a fast
Can be included in overnight oats or breakfast Buddha bowls if gradually introduced and well-tolerated; start with smaller portions if new to high-fiber legumes.
Per 100 g of the default form. Bars show how much higher or lower kidney beans is than the average across 26 peer foods in this category. Green means a favorable direction; amber means the opposite.
Kidney Beans is classified as a legume. Kidney beans are nutrient-dense legumes rich in plant-based protein, fiber, and essential minerals, making them a cornerstone food for sustained energy and metabolic health.
Kidney Beans scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Folate, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Moderately — it contributes meaningful protein. A 90 g serving provides about 7.8 g of protein (~16% of the 50 g daily value).
Yes — it's a high-fiber food. A 90 g serving provides about 5.8 g of fiber (~21% of the 28 g daily value).
In a 90 g serving, kidney beans is highest in Folate (~29% DV), Copper (~24% DV), Manganese (~19% DV), Thiamin (~12% DV), Iron (~11% DV).
Not really. A 90 g serving has about 14.8 g of net carbs (20.5 g total minus 5.8 g fiber).
Best in the midday. Kidney beans' combination of protein and resistant starch provides sustained energy and stable glucose through the afternoon. Midday consumption optimizes satiety duration and prevents late-day energy crashes without interfering with sleep-promoting serotonin timing.
A typical serving is around 90 g (~114 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating kidney beans alongside several other legume sources.
Kidney Beans pairs nicely with: Pair with vitamin C-rich foods (tomatoes, bell peppers, citrus) to enhance non-heme iron absorption by up to 3-fold; Combine with whole grains (brown rice, quinoa) to create a complete amino acid profile with all nine essential amino acids; Mix with leafy greens (spinach, kale) to amplify folate intake and polyphenol diversity for enhanced antioxidant effect; Pair with allium vegetables (garlic, onions) to synergize sulfur compounds and organosulfurs for enhanced anti-inflammatory activity.
Moderate sodium.
Encyclopedia entries that supply the same signature nutrients kidney beans contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients kidney beans contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.