366 kcal P 7.25g C 76.7g F 3.31g
🫘 Legumes and Legume Products
Calories in Beans, Dry, Light Red Kidney (0% moisture)
These beans carry a natural toxin so potent that eating just a handful raw can trigger severe gastrointestinal illness within hours.
109 kcal
What makes beans so powerful?
Light red kidney beans contain the highest concentration of phytohaemagglutinin (PHA), a lectin that binds to the carbohydrate coatings of intestinal cells and disrupts their normal function. Raw or undercooked kidney beans can cause nausea, vomiting, and diarrhea within one to three hours of consumption — a well-documented form of food poisoning recognized by health agencies worldwide. The critical detail is that slow cookers and crockpots, which typically operate between 170 and 200°F, may never reach the sustained boil needed to fully degrade PHA. The FDA recommends boiling kidney beans vigorously for at least ten minutes. Soaking alone does not neutralize the toxin; it merely hydrates the seed. The light red variety is slightly thinner-skinned and milder than its dark red counterpart, but both carry comparable lectin loads and require the same cooking precautions. This is one of the few common pantry staples where undercooking is not merely a texture problem — it is a genuine safety hazard.
Lectin toxicity risk
Raw kidney beans contain PHA levels high enough to cause acute poisoning, making thorough boiling essential before consumption.
Protein-dense legume
At roughly 25 grams of protein per 100 grams dry, light red kidney beans rival many animal proteins in sheer protein density.
Slow cookers are risky
Low-temperature cooking methods may not destroy PHA, so always boil kidney beans at a full rolling boil for at least ten minutes.
💡 When & how to use it
Soak dry light red kidney beans for 8 to 12 hours, discard the soaking water, then boil vigorously for at least 10 minutes before reducing to a simmer until tender — typically 45 to 90 minutes. Never cook soaked kidney beans in a slow cooker without boiling first. Pair them with a vitamin C source such as diced tomatoes or bell peppers to enhance absorption of their abundant non-heme iron. Brown rice complements them nutritionally by supplying methionine, the amino acid kidney beans lack, forming a complete protein profile.
Calories by Serving Size
100g
109 kcal
P 25g C 0g F 1.03g
200g
218 kcal
P 50g C 0g F 2.1g
50g
55 kcal
P 12.5g C 0g F 0.5g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 109
% Daily Value*
Total Fat 1.03g 1%
Total Carbohydrate 0g 0%
Dietary Fiber 4.5g 16%
Protein 25g 50%
Calcium 103mg 8%
Iron 6.95mg 39%
Potassium 1540mg 33%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Beans fit your daily goals?
22 min
Walking to burn 109 kcal
5%
of 2,000 kcal daily goal
25g
protein (50% of daily 50g)
18
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Beans, Dry, Light Red Kidney (0% moisture)?
Beans, Dry, Light Red Kidney (0% moisture) contains 109 calories per 100g. It is a moderate-calorie food that can fit into most healthy diets.
How much protein does Beans, Dry, Light Red Kidney (0% moisture) have?
Beans, Dry, Light Red Kidney (0% moisture) provides 25g of protein per 100g, which is 50% of the 50g daily recommended value. It is an excellent source of protein.
How many carbs are in Beans, Dry, Light Red Kidney (0% moisture)?
Beans, Dry, Light Red Kidney (0% moisture) contains 0g of carbohydrates per 100g . It also provides 4.5g of dietary fiber.
Is Beans, Dry, Light Red Kidney (0% moisture) good for weight loss?
Beans, Dry, Light Red Kidney (0% moisture) has 109 kcal per 100g, which is relatively moderate. It can fit into a weight-loss diet as long as portion sizes are managed. Its high protein content (25g/100g) helps with satiety. Its fiber content (4.5g/100g) also promotes fullness.
How do I track Beans, Dry, Light Red Kidney (0% moisture) calories accurately?
The easiest way to track beans is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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