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Black Beans vs Kidney Beans: Calories Compared
Kidney Beans is lower in calories (127 vs 132 per 100g). Black Beans has 8.9g protein per 100g versus 8.7g in Kidney Beans.
Per typical serving, Black Beans provides 227 kcal (based on a 172g portion) versus Kidney Beans at 225 kcal (177g). The average adult needs around 2,000 calories per day, so black beans contributes 11.4% and kidney beans contributes 11.2% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Black Beans | Kidney Beans |
|---|---|---|
| Calories | 132 kcal | 127 kcal |
| Protein | 8.9g | 8.7g |
| Carbohydrates | 23.7g | 22.8g |
| of which Sugars | 0.3g | 0.3g |
| Fat | 0.5g | 0.5g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 8.7g | 6.4g |
| Sodium | 1mg | 1mg |
| Potassium | 355mg | 405mg |
| Calcium | 27mg | 35mg |
| Iron | 2.1mg | 2.2mg |
| Vitamin C | 0mg | 1.2mg |
| Vitamin A | 0µg | 0µg |
| Selenium | 1µg | 1µg |
| Riboflavin (B2) | 0.1mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Black Beans has more (132kcal vs 127kcal per 100g) — a difference of 5kcal. Kidney Beans is the lower-calories option if that is your priority.
- Protein: Black Beans has more (8.9g vs 8.7g per 100g) — a difference of 0.2g. Black Beans is the stronger source of protein here.
- Carbohydrates: Black Beans has more (23.7g vs 22.8g per 100g) — a difference of 0.9g.
- Sugars: both foods contain the same amount (0.3g per 100g).
- Fat: both foods contain the same amount (0.5g per 100g).
- Saturated fat: both foods contain the same amount (0.1g per 100g).
- Fibre: Black Beans has more (8.7g vs 6.4g per 100g) — a difference of 2.3g. Black Beans is the stronger source of fibre here.
- Sodium: both foods contain the same amount (1mg per 100g).
- Potassium: Kidney Beans has more (405mg vs 355mg per 100g) — a difference of 50mg. Kidney Beans is the stronger source of potassium here.
- Calcium: Kidney Beans has more (35mg vs 27mg per 100g) — a difference of 8mg. Kidney Beans is the stronger source of calcium here.
- Iron: Kidney Beans has more (2mg vs 2mg per 100g) — a difference of 0mg. Kidney Beans is the stronger source of iron here.
- Vitamin c: Kidney Beans has more (1mg vs 0mg per 100g) — a difference of 1mg. Kidney Beans is the stronger source of vitamin C here.
- Vitamin a: both foods contain the same amount (0µg per 100g).
- Selenium: both foods contain the same amount (1µg per 100g).
- Riboflavin (b2): both foods contain the same amount (0mg per 100g).
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Black Beans | % DV | Kidney Beans | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Kidney Beans is the lower-calorie option at 127 kcal per 100g. If you need more protein, Black Beans provides more at 8.9g per 100g. For lower carbohydrates, Kidney Beans has fewer carbs at 22.8g per 100g.
Both black beans and kidney beans can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Black Beans or Kidney Beans?
Black Beans has 132 calories per 100g while Kidney Beans has 127 calories per 100g. Black Beans is higher in calories by 5 kcal per 100g.
Which has more protein, Black Beans or Kidney Beans?
Black Beans contains 8.9g of protein per 100g. Kidney Beans contains 8.7g of protein per 100g. Black Beans has more protein.
Is Black Beans healthier than Kidney Beans?
Black Beans has 132 kcal, 8.9g protein, 23.7g carbs and 0.5g fat per 100g. Kidney Beans has 127 kcal, 8.7g protein, 22.8g carbs and 0.5g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Black Beans or Kidney Beans?
Black Beans contains 8.7g of fibre per 100g, and Kidney Beans contains 6.4g per 100g. Black Beans has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Black Beans vs Kidney Beans?
A typical 1 cup cooked of black beans (172g) is around 227 calories. A typical 1 cup cooked of kidney beans (177g) is around 225 calories — a difference of 2 kcal per serving in favour of kidney beans.
Can I substitute Black Beans for Kidney Beans in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Track both accurately
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).