Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Kidney Beans
Raw Kidney Beans (Raw) contains 25.3g of protein per 100g, with 0.5g fat, 58.3g carbohydrates, and 329 calories. This makes it an excellent protein source. Source: USDA FoodData Central.
USDA FoodData Central #175196 · Data as of Jan 2026 · All values per 100g
Beans, kidney, royal red, mature seeds, raw
High ProteinLow FatHigh FiberNutrient Dense
| Nutrient | Amount per 100g |
|---|---|
| Protein | 25.3 g |
| Calories | 329 kcal |
| Total fat | 0.5 g |
| Carbohydrates | 58.3 g |
| Saturated fat | 0.065 g |
| Cholesterol | 0 mg |
| Fiber | 24.9 g |
| Sodium | 13 mg |
| Potassium | 1346 mg |
How protein-efficient is Raw Kidney Beans?
Protein Energy
Moderate31%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
56.3
grams protein per 1g fat
Extremely Lean. Almost zero fat content.
Calories for 30g
390
calories
Pricey. You have to eat 390 calories just to get your protein.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.065g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.3g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
13mg
Electrolyte
Potassium
HIGH
1346mg
Electrolyte
Magnesium
138mg
Recovery
Iron
8.7mg
Energy
*Electrolytes support hydration and muscle contraction.
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Source: USDA FoodData Central
Verified: 2026-01-05