Kidney beans glycemic index
Kidney beans has a glycemic index of 35, which is low. A 150 g serving (about 3/4 cup cooked) has a glycemic load of 9 (low).
Also known as: red kidney beans, rajma
- Serving150 g
- Available carbs25 g
- Fiber9.6 g
- Sugars0.5 g
- Protein13 g
- Calories191 kcal
Serving: about 3/4 cup cooked.
What to know
Kidney beans are low GI and one of the best foods for steady blood sugar. Adding a can of beans to chili, soups or rice dishes lowers the glycemic load of the whole meal.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 8.2 g | 3 | Low |
| 100 g | 16 g | 6 | Low |
| 150 g · about 3/4 cup cooked | 25 g | 9 | Low |
| 300 g · double serving | 49 g | 17 | Medium |
What the studies found
The value of 35 is the median of 15 published measurements in the International Tables of Glycemic Index (2021). Results range from 9 to 70. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 9 · Philippines 2009
- 13 · Philippines 2009
- 23 · USA 1987
- 23 · France 1987
- 26 · Sweden 1991
- 29 · Canada 1981
- 32 · Pakistan 2008
- 35 · Sweden 1991
- 36 · Australia 2003
- 43 · Australia 2003
- 43 · Canada 1986
- 47 · Canada 1983
- 51 · UK 2005
- 53 · Canada 1986
- 70 · India 1991
Kidney beans compared with other legumes
Similar low-GI foods
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Frequently asked questions
Is kidney beans low glycemic?
Yes. With a GI of 35, kidney beans is in the low range (55 or less).
What is the glycemic load of kidney beans?
A 150 g serving (about 3/4 cup cooked) has a glycemic load of 9, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat kidney beans?
With a GI of 35 and a low glycemic load per serving, kidney beans usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in kidney beans?
A 150 g serving has about 34 g of total carbohydrate, including 9.6 g of fiber, leaving 24.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 22.8 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 127 kcal | 191 kcal |
| Carbohydrates | 23 g | 34 g |
| Available carbs | 16 g | 25 g |
| Fiber | 6.4 g | 9.6 g |
| Sugars | 0.3 g | 0.5 g |
| Protein | 8.7 g | 13 g |
| Fat | 0.5 g | 0.8 g |
Source: USDA FoodData Central, Beans, kidney, all types, mature seeds, cooked, boiled, without salt (SR Legacy, FDC 173740). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.