Beans, black vs Beans, kidney, red
Side-by-side nutrition comparison per serving. See which fits your goals better.
Black beans versus kidney beans might be the most head-to-head matchup in all of nutrition. Both sit around 130 calories per 100g cooked. Both deliver roughly 8.7-8.9g protein. Both pack serious fiber (8.7g vs 7.4g, slight edge to black beans). Trying to pick a nutritional winner here is like arguing about which identical twin is taller.
The real distinction lives in the kitchen. Black beans have a creamier interior and thinner skin, making them ideal for mashing, blending into dips, or folding into anything Latin-inspired. Kidney beans are denser and hold their shape aggressively — they're the backbone of chili con carne, minestrone, and Rajma for a reason. Kidney beans also need thorough cooking: raw or undercooked kidneys contain phytohaemagglutinin, a lectin that can cause serious stomach distress. Always boil them hard for at least 10 minutes if cooking from dried. Canned ones are fine since they're already fully cooked.
Pro tip
For a dead-simple 3-bean salad that works as meal prep: combine drained cans of black beans, kidney beans, and chickpeas with diced red onion, cilantro, lime juice, and olive oil. It keeps for 4 days, gives you about 10g protein and 9g fiber per cup, and tastes better on day two.
Quick Verdict
Best for weight loss
Beans, kidney, red
Best for muscle gain
Beans, black
Best for low-carb
Beans, kidney, red
Macro Comparison
Beans, black: 100g (100g) | Beans, kidney, red: 100g (100g)
132
Beans, black
127
Beans, kidney, red
8.86g
Beans, black
8.67g
Beans, kidney, red
23.7g
Beans, black
22.8g
Beans, kidney, red
0.54g
Beans, black
0.5g
Beans, kidney, red
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
27%
Beans, black
27%
Beans, kidney, red
Track what you eat automatically
Send a photo of your beans, black or beans, kidney, red meal to Sunn on WhatsApp and get instant calorie and macro tracking.
Take the free quizPer 100g Comparison
| Nutrient | Beans, black | Beans, kidney, red |
|---|---|---|
| Calories | 132 | 127 |
| Protein | 8.9g | 8.7g |
| Carbs | 23.7g | 22.8g |
| Fat | 0.5g | 0.5g |
| Fiber | 8.7g | 7.4g |
| Sugar | 0.32g | 0.32g |
| Sodium | 237mg | 238mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.14g | 0.07g |
| Potassium | 355mg | 403mg |
| Vitamin A | 0mcg | 0mcg |
| Vitamin C | 0mg | 1.2mg |
| Calcium | 27mg | 28mg |
| Iron | 2.1mg | 2.94mg |
Which Should You Choose?
For weight loss
Choose Beans, kidney, red. With 127 calories and 8.67g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Beans, black. Beans, black delivers 8.86g protein per serving — 0.2g more than Beans, kidney, red.
For low-carb diets
Choose Beans, kidney, red with 22.8g carbs per serving.
Don't overcomplicate food choices when two options are nutritionally equivalent. What matters is building the habit of eating whole-food proteins regularly — and tracking helps you see whether you're actually doing it or just intending to.
Get a plan that fits your goals
Stop guessing. Sunn builds you a personalized nutrition plan based on your body, goals, and food preferences.
Take the free quizCommon Questions
Is Beans, black or Beans, kidney, red better for weight loss?
For weight loss, Beans, kidney, red is the better choice. Beans, black has 132 calories and 8.86g protein per serving, while Beans, kidney, red has 127 calories and 8.67g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Beans, black or Beans, kidney, red?
Beans, black has more protein per serving. Beans, black provides 8.86g and Beans, kidney, red provides 8.67g of protein.
Can I eat both beans, black and beans, kidney, red together?
Yes! Combining beans, black and beans, kidney, red gives you 259 calories and 17.53g protein. This combination can work well as part of a balanced meal.