Compare foods
Kidney beans vs black beans
Kidney beans and black beans have the same estimated satiety score: 5 out of 5. Their protein per calorie, calories, and fiber per 100 g are very close.
Two kinds of beans.
- Prepared by
- Alex Gonzalez
- Last updated
- Sources
- 2 primary
- Data
- USDA FDC 175194 and 173735
No clinical review. No advertising from drug companies and no affiliate links.How we work
Key differences
- They provide similar protein per calorie: 6.8 g per 100 kcal for kidney beans and 6.7 g for black beans.
- Their energy density is similar: 127 kcal per 100 g for kidney beans and 132 for black beans.
- They have similar fiber: 7.4 g per 100 g for kidney beans and 8.7 g for black beans.
Comparison per 100 g and per serving
| Nutrient | Kidney beansserving: 150 g (5.5 oz) | Black beansserving: 150 g (5.5 oz) | Difference |
|---|---|---|---|
| Calories | 127 kcal per 100 g (3.5 oz)191 kcal per serving | 132 kcal per 100 g (3.5 oz)198 kcal per serving | +5 kcal per 100 g (3.5 oz)+8 kcal per serving |
| Protein | 8.7 g per 100 g (3.5 oz)13 g per serving | 8.9 g per 100 g (3.5 oz)13.3 g per serving | +0.2 g per 100 g (3.5 oz)+0.3 g per serving |
| Carbohydrates | 22.8 g per 100 g (3.5 oz)34.2 g per serving | 23.7 g per 100 g (3.5 oz)35.6 g per serving | +0.9 g per 100 g (3.5 oz)+1.3 g per serving |
| of which sugars | 0.3 g per 100 g (3.5 oz)0.5 g per serving | 0.3 g per 100 g (3.5 oz)0.5 g per serving | 0 g per 100 g (3.5 oz)0 g per serving |
| Fiber | 7.4 g per 100 g (3.5 oz)11.1 g per serving | 8.7 g per 100 g (3.5 oz)13.1 g per serving | +1.3 g per 100 g (3.5 oz)+2 g per serving |
| Fat | 0.5 g per 100 g (3.5 oz)0.8 g per serving | 0.5 g per 100 g (3.5 oz)0.8 g per serving | 0 g per 100 g (3.5 oz)+0.1 g per serving |
| of which saturated | 0.1 g per 100 g (3.5 oz)0.1 g per serving | 0.1 g per 100 g (3.5 oz)0.2 g per serving | +0.1 g per 100 g (3.5 oz)+0.1 g per serving |
| Water | 66.9 g per 100 g (3.5 oz)100.4 g per serving | 65.7 g per 100 g (3.5 oz)98.6 g per serving | −1.2 g per 100 g (3.5 oz)−1.8 g per serving |
| Protein per 100 kcal | 6.8 g | 6.7 g | −0.1 g |
| Estimated satiety (1 to 5) | 5 / 5 | 5 / 5 | 0 |
In bold, the value more favorable to satiety when the gap is clear. Difference: Black beans minus Kidney beans. Source: USDA FDC 175194 and 173735.
Per typical serving
With typical servings, 150 g (5.5 oz) of kidney beans have about 191 kcal and 13 g of protein, and 150 g (5.5 oz) of black beans about 198 kcal and 13.3 g.
To get 20 g of protein you would need about 231 g of kidney beans (293 kcal) or about 226 g of black beans (298 kcal).
Which is more filling?
Kidney beans and black beans have the same estimated satiety score: 5 out of 5.
- Kidney beans: Calculation: 1 (base) + 1 (low energy density: 127 kcal/100 g) + 1 (protein: 6.8 g/100 kcal) + 2 (fiber: 5.8 g/100 kcal) + 0 (solid food with 66.9 g of water, under 70) = 5.
- Black beans: Low energy density; moderate protein per calorie; a lot of fiber per calorie.
The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.
When to choose each one
Kidney beans
On the numbers they do not stand out from black beans in protein, calories, or fiber, so taste, price, or habit can decide.
Black beans
On the numbers they do not stand out from kidney beans in protein, calories, or fiber, so taste, price, or habit can decide.
On a GLP-1 medication
Kidney beans. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.
Black beans. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May cause bloating”: it can cause gas or bloating in some people, and on a GLP-1 medication that feeling can be more noticeable.
Full food pages
- Kidney beans: every nutrient, frequently asked questions, and similar foods.
- Black beans: every nutrient, frequently asked questions, and similar foods.
Other comparisons
Sources
Sources for the data on this page, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, kidney, red, mature seeds, cooked, boiled, without salt (FDC ID 175194).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Beans, black, mature seeds, cooked, boiled, without salt (FDC ID 173735).accessed .