How many carbs are in kidney beans?
One cup of cooked kidney beans has about 40g of carbohydrate and 27g of net carbs. Like most legumes, the high fiber content keeps the glycemic index low despite the large total carb count.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 cup cooked (177g) | 40.4g | 13.1g | 27.3g |
| 100 grams | 22.8g | 7.4g | 15.4g |
Net carbs
One cup of cooked kidney beans has about 27g of net carbs, which is total carbs (40g) minus fiber (13g). Kidney beans have one of the highest fiber levels per serving of any food, which slows starch digestion significantly. See the net carbs guide.
Glycemic index of kidney beans
The glycemic index of kidney beans is about 24. Kidney beans have one of the lowest glycemic indexes of any food tested. The combination of resistant starch, soluble fiber, and protein results in extremely slow glucose absorption. Red kidney beans and dark kidney beans are nutritionally similar.
For diabetes
One cup of kidney beans has 40g of total carbs but a GI of only 24. In practice, the glucose rise after kidney beans is slow, flat, and prolonged rather than a sharp spike. This makes them one of the most blood-sugar-friendly high-carb foods available. They are a staple in chili, stews, and rice-and-bean dishes. Count total carbs when dosing, not net. See the diabetes carb-counting guide.
Keto and low carb
One cup of cooked kidney beans has about 27g of net carbs, exceeding a full strict keto day's budget. Kidney beans are not compatible with keto.
Good to know
Kidney beans must be fully cooked before eating. Raw kidney beans contain phytohaemagglutinin (PHA), a lectin that causes severe nausea and vomiting even at small doses. Canned kidney beans are pre-cooked and safe. When cooking from dry beans, boiling for at least 10 minutes at a rolling boil (not a slow simmer) destroys the lectin. This is one of the few foods where undercooking has serious consequences.
Full nutrition (per 100g)
- Calories: 127.0 kcal
- Carbohydrate: 22.8g
- Fiber: 7.4g
- Sugars: 0.32g
- Protein: 8.67g
- Fat: 0.5g
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How many carbs are in kidney beans?
One cup of cooked kidney beans (177g) has about 40g of carbohydrate. A half-cup serving has about 20g of carbs.
How many net carbs are in kidney beans?
One cup has about 27g of net carbs, which is total carbs (40g) minus about 13g of fiber.
What is the glycemic index of kidney beans?
About 24, one of the lowest of any food. The high fiber and resistant starch produce a very slow, gradual glucose rise.
Are kidney beans good for blood sugar?
Yes. Despite 40g of total carbs per cup, the GI of 24 means the glucose rise is very slow and flat compared to nearly any other high-carb food.
Are kidney beans keto?
No. One cup has about 27g of net carbs. Kidney beans do not fit keto.