Do Red Kidney Beans Have Carbohydrates? Understanding Their Nutritional Profile

November 13, 2025 •

4 min read

According to the USDA, a half-cup serving of cooked kidney beans contains approximately 28 grams of carbohydrates, confirming that red kidney beans do, in fact, have a significant carbohydrate content. However, this is only part of their nutritional story, as the quality and type of these carbs are what truly define their health impact.

Quick Summary

Red kidney beans are a notable source of healthy, complex carbohydrates, and fiber. They are low on the glycemic index, helping to regulate blood sugar. Their rich protein and fiber content aid in weight management, digestive health, and overall nutritional well-being, making them a beneficial dietary component.

Key Points

Red Kidney Beans Have Carbohydrates: They are primarily composed of complex carbohydrates, which are broken down slowly by the body.
Rich in Dietary Fiber: A large portion of their carb content is dietary fiber, which is crucial for digestive health and promotes feelings of fullness.
Low Glycemic Index: With a GI score of around 23, they cause a gradual and modest rise in blood sugar, benefiting blood sugar control.
Contain Resistant Starch: Some of the starch resists digestion and acts as a prebiotic, feeding healthy gut bacteria.
Aids in Weight Management: The combination of protein and fiber helps increase satiety, which can assist with weight control.
Nutrient-Dense Option: In addition to carbs, they provide significant amounts of protein, folate, iron, and potassium.

The Carb Composition of Red Kidney Beans

Yes, red kidney beans have carbohydrates, but not all carbs are created equal. The carbohydrates in kidney beans are predominantly complex, meaning they are broken down more slowly by the body, providing sustained energy rather than a quick spike in blood sugar. The nutritional profile of these legumes consists mainly of carbs and fiber, alongside a healthy dose of protein.

Breaking Down the Carbs

The carbohydrates found in red kidney beans can be divided into a few key types that contribute to their unique health benefits:

Starch: The majority of carbs in kidney beans come from starch. This starch is a 'slow-release' carb, which digests more slowly than other starches because of its high amylose content.
Dietary Fiber: A significant portion of the total carbohydrate content is dietary fiber, with about 6.4 grams per 100 grams of cooked beans. This includes both soluble and insoluble fiber, which are crucial for digestive health and blood sugar regulation.
Resistant Starch: Some of the starch in kidney beans is resistant starch, which behaves much like soluble fiber. It passes undigested through the small intestine and is fermented by beneficial bacteria in the colon. This process produces short-chain fatty acids that improve gut health.

Red Kidney Beans' Glycemic Impact

One of the most important aspects of kidney beans' carbohydrate profile is their low glycemic index (GI). With a GI score of around 23 for boiled beans, they have a very gradual and low impact on blood sugar levels. This makes them an excellent food choice for individuals with diabetes or anyone looking to manage their blood sugar more effectively.

Nutritional Comparison: Red Kidney Beans vs. Other Legumes

To better understand how red kidney beans fit into a balanced diet, here is a comparison of their macronutrient profile with other common legumes, based on a 100g serving of cooked beans:


Nutrient (per 100g)	Red Kidney Beans	Pinto Beans	Green Beans	Lentils
Calories	127	~143	~31	~116
Total Carbohydrates	22.8g	26.2g	7.9g	20.1g
Dietary Fiber	6.4g	~9g	3.4g	7.9g
Protein	8.7g	9g	1.8g	9g
Fat	0.5g	0.6g	0.2g	0.4g
Glycemic Index	23	~39	20	22

This table highlights that while kidney beans are not the lowest in total carbs among legumes (that title goes to green beans, which are technically a vegetable), they offer a strong balance of complex carbs, protein, and dietary fiber, along with a low glycemic index, making them a powerhouse for sustained energy and health.

Health Benefits of Complex Carbs and Fiber

The complex carbohydrates and high fiber content in red kidney beans contribute to numerous health benefits:

Improved Digestion: The combination of soluble and insoluble fiber promotes healthy, regular bowel movements and supports the growth of beneficial gut bacteria.
Weight Management: The fiber and protein in kidney beans increase satiety, helping you feel fuller for longer. This can reduce overall calorie intake and aid in weight loss efforts.
Lower Cholesterol: Soluble fiber can bind to cholesterol in the digestive system and help remove it from the body, leading to reduced blood cholesterol levels and better heart health.
Colon Cancer Prevention: Research suggests that the indigestible fiber in kidney beans may help regulate cell growth in the colon and reduce the risk of colon cancer.

Preparing Kidney Beans Safely

One crucial consideration when consuming kidney beans is proper preparation. Raw or improperly cooked kidney beans contain a toxic protein called phytohaemagglutinin. This can cause severe gastrointestinal distress. It is essential to soak dried beans and then boil them thoroughly for at least 10 minutes to inactivate this toxin. Canned beans are already cooked and safe to consume directly.

Conclusion: A Healthy and Versatile Carb Source

In conclusion, red kidney beans are an excellent source of healthy carbohydrates, primarily in the form of starch and dietary fiber. Their low glycemic index and high fiber content make them particularly beneficial for stabilizing blood sugar and promoting digestive health. Contrary to misconceptions that demonize all carbohydrates, the complex carbs in kidney beans offer sustained energy and play a vital role in a nutritious diet. By ensuring they are properly cooked, these versatile legumes can be safely and easily incorporated into a variety of meals, from chilis and soups to salads and dips.

For more information on the nutritional science behind complex carbohydrates and how they impact health, a good resource is the Linus Pauling Institute, which provides detailed insights into glycemic index and load.

The Role of Red Kidney Bean Nutrients

Carbohydrates for Energy: The complex carbohydrates provide a slow, steady release of energy, preventing energy crashes.
Fiber for Digestion: High fiber content aids in digestion, promotes regular bowel movements, and supports a healthy gut microbiome.
Protein for Satiety: Combined with carbohydrates, the protein in kidney beans helps increase feelings of fullness and supports muscle maintenance.
Low Glycemic Index for Blood Sugar: The low GI rating helps manage blood sugar levels, making them a suitable option for those with diabetes.
Vitamins and Minerals: Kidney beans are a good source of essential micronutrients like folate, iron, and potassium.
Gut Health Support: Resistant starch acts as a prebiotic, fueling beneficial gut bacteria and supporting colon health.

Frequently Asked Questions

Yes, red kidney beans are a very good source of healthy, complex carbohydrates. These carbs, rich in fiber and resistant starch, provide sustained energy and have a low impact on blood sugar levels, unlike simple sugars.

For a 100-gram serving of boiled red kidney beans, there are approximately 22.8 grams of carbohydrates. This includes both digestible starches and indigestible dietary fiber.

No, red kidney beans are not a low-carb food. However, they are a source of 'good' or complex carbohydrates, which are digested slowly and are a healthier option than refined carbohydrates.

The net carb count is calculated by subtracting dietary fiber from the total carbohydrates. For 100 grams of cooked kidney beans (22.8g total carbs, 6.4g fiber), the net carbs would be 16.4 grams.

No, kidney beans have a very low glycemic index (around 23), which means they cause a low and gradual rise in blood sugar. Their high fiber content further helps to stabilize blood glucose levels.

The carbohydrate and nutritional content of canned versus dried kidney beans is generally comparable. The main nutritional difference can be higher sodium content in canned versions, though low-sodium options are available. Both types are healthy.

The primary difference lies in the type of carbs and their glycemic index. Kidney beans contain complex, slow-release carbs with a low GI, while white rice contains faster-digesting carbs with a higher GI. Eating beans with rice can slow down the rice's digestion.