🟥 Fiber in Kidney Beans Calculator
Calculate your daily fiber intake from kidney beans — cooked or canned, any serving size
| Form | Serving Size | Weight (g) | Fiber (g) | % Daily Value |
|---|---|---|---|---|
| Cooked (from dry) | 1/4 cup | ~45g | 3.3g | 12% |
| Cooked (from dry) | 1/3 cup | ~60g | 4.4g | 16% |
| Cooked (from dry) | 1/2 cup (std) | ~90g | 6.5g | 23% |
| Cooked (from dry) | 3/4 cup | ~135g | 9.7g | 35% |
| Cooked (from dry) | 1 cup | ~177g | 13.1g | 47% |
| Canned (drained) | 1/4 cup | ~42g | 2.8g | 10% |
| Canned (drained) | 1/2 cup (std) | ~85g | 5.5g | 20% |
| Canned (drained) | 1 cup | ~171g | 11.0g | 39% |
| Canned (rinsed) | 1/2 cup | ~85g | 5.2g | 19% |
| Canned (rinsed) | 1 cup | ~171g | 10.5g | 38% |
| Bean Type | Fiber / 100g | Soluble | Insoluble | Notes |
|---|---|---|---|---|
| Kidney Beans (cooked) | 6.4g | ~1.9g | ~4.5g | USDA standard |
| Kidney Beans (canned) | 5.8g | ~1.7g | ~4.1g | Drained weight |
| Kidney Beans (rinsed) | 5.5g | ~1.6g | ~3.9g | Drained & rinsed |
| Kidney Beans (raw/dry) | 15.2g | ~4.6g | ~10.6g | Uncooked dry |
| Group | Daily Fiber Goal | 1/2 Cup Cooked = | Cups Needed / Day |
|---|---|---|---|
| Adult Women (19–50) | 25g | 26% | ~1.9 cups |
| Adult Men (19–50) | 38g | 17% | ~2.9 cups |
| Women 51+ | 21g | 31% | ~1.6 cups |
| Men 51+ | 30g | 22% | ~2.3 cups |
| General (DRI average) | 28g | 23% | ~2.2 cups |
| Children 9–13 | 22g | 30% | ~1.7 cups |
The Kidney Beans get their name because of their form. They look surprisingly alike to human kidneys. They belong to the common beans, that science calls Phaseolus vulgaris.
Here you meet various kinds: the red ones that each knows, white Kidney Beans (also called cannellini), and those marked pinkish beans that go by Borlotti or speckled beans. In India, the red kind is called rajma.
Kidney Beans: Types, Cooking and Safety
What makes these beans so appealing is their smooth texture together with the rich, filling taste. With rice they work great in chili and broths they shine, in salads and stews they work well, and they even form bases for veggie patties and chilis. Red beans with rice, three-bean salad or chili con carne, these are the dishes that most commonly come to mind.
Actually, they are almost the most flexible beans that one can imagine.
Between the more exciting dishes on offer are Lobio, the Georgian stew based on red beans and nuts (here coriander and blue fenugreek play lead). Also there is the Jamaican bean stew with spinners, tasty Kidney Beans food filled with dumplings. Pasta e Fagioli, the classic Italian soup with pasta and beans, works well with Kidney Beans.
There is even a Kidney Beans patty, that was born in wartime as a creative, protein-rich alternative too meat.
To prepare a bean patty, you mix cooked Kidney Beans with sweet potato. The beans do not break entirely, what gives texture and nice feel to the ready dish. In that mix one adds sauteed onions and grated carrots, to enrich the taste.
Here is something truly important. Raw Kidney Beans are not safe to eat. They store phytohaemagglutinin, a substance that can cause severe vomiting and stomach problems.
One must boil the beans at least ten minutes, before they are safe, then cook them on weak flame until they soften. Soaking in salt water before is the usual method that most cooks use. Note this: acidic ingredients like tomatoes can slow the softening, even if the beans cook for a long time.
In protein amount, Kidney Beans rank among the best possible beans. They have little fat and cholesterol. For 100 grams of cooked beans, one covers around a third of the daily need of folate, what matters for forming red blood cells.
It also gives Fiber, that feeds the good bacteria in your gut. Preserved Kidney Beans have lower FODMAP-levels than those cooked from dried ones, so a small portion of canned beans usually sits more well in the stomach.
Kidney Beans appeared in colonial America early. Acadian ranchers grew them in Louisiana around the 1700s, and Spanish settlers planted them also. Haitian families, that moved to New Orleans in that period, brought their bold Caribbean recipes for beans and rice.
Today, preserved Kidney Beans work well if you have little time for red beans with rice. Most recipes allow you toexchange different bean types without big problem.
