Which Has More Fiber, Protein, and Iron?
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Black beans and kidney beans are pantry staples known for their fiber, plant protein, and mineral content. While there are slight nutritional differences between the two, the best choice probably comes down to personal preference. Here’s how they compare.
Red beans have a little more fiber per serving. Half a cup of cooked black beans provides about 9 grams of fiber, while the same serving of kidney beans contains about 10 grams. Fiber supports digestion, can help lower cholesterol, and slows the absorption of carbohydrates, which can keep blood sugar levels stable.
In practice, the difference is minimal. Both beans are high in fiber and can help you meet your daily fiber needs (about 25 grams for women and 38 grams for men).
Red beans are also slightly higher in protein. A half-cup of black beans contains about 9 grams of protein, compared to about 10 grams of kidney beans. Protein plays an important role in maintaining muscle, supporting metabolism and promoting satiety.
As with fiber, the difference is minimal. Both varieties are excellent sources of plant-based protein.
Black beans and kidney beans provide similar amounts of iron, about 2 milligrams per half cup. Most adult women need 18 milligrams per day (8 milligrams after menopause) and men need 8 milligrams per day.
Iron is part of hemoglobin, a protein that carries oxygen in red blood cells, and myoglobin, which helps deliver oxygen to muscles. Dietary sources of iron help prevent iron deficiency anemia, which can cause symptoms such as fatigue and weakness.
Both types of beans contain non-heme iron, the kind found in plants. Non-heme iron is absorbed less efficiently than heme iron from animal foods. However, you can improve absorption by pairing beans with foods like peppers, citrus fruits, or tomatoes, as vitamin C improves absorption.
Overall, both beans offer a similar balance of calories, carbs, and fat. Red beans provide a little more calcium, while black beans contain more magnesium.
| Black beans (1/2 cup) | Red beans (1/2 cup) | |
| Calories | 150 | 165 |
| Carbohydrates | 26 grams (g) | 28g |
| Protein | 9g | 10g |
| Fat | 2g | 2g |
| Fiber | 9g | 10g |
| Iron | 2 milligrams (mg) | 2mg |
| Calcium | 56 mg | 78mg |
| Magnesium | 42 mg | 33 mg |
Overall, there is no clear “winner.”
Red beans slightly outperform black beans in fiber and protein, but the differences are negligible and likely won’t affect nutrition. Choosing between them often depends on your preferences and the recipes you follow.
No matter which type you choose, beans offer benefits that support long-term health.
- Blood sugar management: Beans digest slowly due to their fiber and resistant starch, leading to a more gradual rise in blood sugar.
- Heart health: The soluble fiber in beans may help lower LDL (“bad”) cholesterol.
- Gut health: Beans are a fiber-rich food that feeds your healthy gut bacteria.
- Weight management: The fiber and protein in beans can promote satiety, helping you feel full longer.
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