Protein in Red Kidney Beans: How Much per 100g and per Portion
Canned, reheated red kidney beans provide 8.6g of protein per 100g. This is a useful amount for a plant-based food, delivering 8.6g of protein for every 100 calories. To reach a 20g protein target with red kidney beans alone, you would need to eat approximately 233g.
CoFID 13-660 · Beans, red kidney, canned in water, re-heated, drained
What the numbers say
- Protein per calorie. Red kidney beans offer 8.6g of protein per 100 kcal. Over a third (34%) of their energy comes from protein, which is a high proportion for a plant-based food.
- Low in fat, sugars and salt. According to UK front-of-pack labelling guidance, these beans are rated ‘low’ (green) for fat, saturated fat, sugars, and salt. This specific product has no added salt.
- High in dietary fibre. These beans contain 6.8g of dietary fibre per 100g. An 80g portion provides 5.4g of fibre.
- Contribution to reference intake. A 100g amount of red kidney beans supplies 17% of the UK’s reference intake for protein for an average adult.
Red Kidney Beans macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 100 kcal 425 kJ |
5% | – |
| Protein | 8.6g | 17% | – |
| Fat | 1g | 1% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | 15.1g | 6% | – |
| of which sugars | 0.8g | 1% | low |
| Fibre | 6.8g | – | – |
| Salt | 0g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in red kidney beans by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 6.9g | 80 | 12.1g | 0.8g |
| 100g | 8.6g | 100 | 15.1g | 1g |
| 200g | 17.2g | 200 | 30.2g | 2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of red kidney beans for 20g or 30g of protein
- To get 20g of protein from red kidney beans, you would need a portion of about 233g, which contains 233 kcal.
- For a higher target of 30g of protein, the portion size increases to around 349g, providing 349 kcal and over 52g of carbohydrates.
- The data is for ‘canned in water, re-heated, drained’ beans, so remember to drain any liquid from the can before weighing your portion.
How it compares with other beans, pulses and soya foods
Within the ‘beans, pulses and soya foods’ category on this site, canned red kidney beans rank 7th out of 17 for protein content per 100g. When measured by protein per calorie, they rank slightly higher at 6th. Their protein content of 8.6g per 100g is identical to Mung Beans and very similar to other pulses like Black-Eyed Beans (8.8g), Red Lentils (8.1g), and Green and Brown Lentils (7.8g). This places them firmly in the mid-to-high range for protein among common pulses, making them a reliable choice for plant-based protein.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Red Kidney Beans | 8.6g | 100 | 8.6g |
| Mung Beans | 8.6g | 100 | 8.6g |
| Green and Brown Lentils | 7.8g | 92 | 8.5g |
| Red Lentils | 8.1g | 102 | 7.9g |
| Black-Eyed Beans | 8.8g | 116 | 7.6g |
Quick answers
Are red kidney beans a good source of protein?
Canned red kidney beans contain 8.6g of protein per 100g. For every 100 calories, they provide 8.6g of protein, making them a good protein source relative to their energy content.
How much fibre is in canned red kidney beans?
There are 6.8g of dietary fibre in every 100g of canned, reheated red kidney beans. An 80g portion contains 5.4g of fibre.
Are canned red kidney beans high in salt?
The official UK data for red kidney beans canned in water shows no salt. They are classified as ‘low’ in salt for front-of-pack nutrition labelling.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.