What are the Nutritional Facts about Kidney Beans?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Kidney beans, also known as rajma in India, are one of the most popular legumes in Indian cooking. They are rich in plant-based protein, fiber, and important minerals. Kidney beans support digestion, heart health, blood sugar control, and muscle strength.
Nutritional Value of Kidney Beans (Per 100 g, Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 127 kcal |
| Carbohydrates | 23 g |
| Fibre | 6.4 g |
| Protein | 8.7 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.1 g |
| Sugars | 0.3 g |
| Iron | 2.9 mg |
| Potassium | 403 mg |
| Magnesium | 45 mg |
| Calcium | 28 mg |
| Folate (Vitamin B9) | 130 mcg |
| Zinc | 1.0 mg |
Values may vary slightly depending on soaking and cooking method.
Key Nutritional Highlights of Kidney Beans
1. Excellent Plant-Based Protein
- Ideal for vegetarians and vegans
- Helps muscle repair and growth
- Keeps you full for long time
2. High in Dietary Fibre
- Improves digestion
- Prevents constipation
- Supports gut health
3. Rich in Iron and Folate
- Helps prevent anaemia
- Supports red blood cell formation
- Very useful for women
4. Low in Fat and Cholesterol-Free
- Heart-friendly food
- No trans fat or cholesterol
Health Benefits of Eating Kidney Beans
Supports Heart Health
- Fibre helps reduce bad cholesterol (LDL)
- Potassium helps control blood pressure
Good for Diabetes
- Low glycaemic index
- Fibre slows sugar absorption
- Helps control blood sugar levels
Helps in Weight Loss
- High fibre + protein = better fullness
- Reduces frequent hunger
Supports Digestive Health
- Feeds good gut bacteria
- Improves bowel movement
Kidney Beans vs Chickpeas (Comparison)
| Feature | Kidney Beans | Chickpeas |
|---|---|---|
| Calories | Moderate | Slightly higher |
| Protein | High | High |
| Fibre | High | High |
| Iron | Higher | Moderate |
| GI | Low | Low |
Are Kidney Beans Good for Weight Loss?
✔ Yes:
- High fibre and protein
- Keeps you full longer
- Avoid excess oil or butter in preparation
Best Ways to Eat Kidney Beans
- Traditional rajma curry
- Rajma salad with vegetables
- Added to rice or roti meals
- In soups and wraps
👉 Always soak overnight and cook well.
Important Safety Tip
⚠️ Never eat raw or undercooked kidney beans
- They contain toxins (lectins)
- Proper soaking and pressure cooking removes them
Who Should Limit Kidney Beans?
- People with severe gas or IBS
- Overeating may cause bloating
Final Thoughts
Kidney beans (rajma) are a highly nutritious, affordable, and filling food. They are rich in protein, fibre, iron, and folate, making them excellent for heart health, diabetes control, and vegetarian diets. When soaked and cooked properly, kidney beans are a healthy part of an Indian meal.