How much fiber is in kidney beans?
Kidney beans has 4.9 g of fiber per 1/2 cup (89 g) — about 18% of the 28 g Daily Value. That's 5.5 g of fiber per 100 g.
USDA FoodData Central · red, canned, drained · FDC 174285
Fiber by portion
| Portion | Fiber | % DV | Total carbs | Net carbs | Calories |
|---|---|---|---|---|---|
| 1/2 cup (89 g) | 4.9 g | 18% | 19.1 g | 14.2 g | 110 |
| 100 g | 5.5 g | 20% | 21.5 g | 16 g | 124 |
| 1 oz (28 g) | 1.6 g | 6% | 6.1 g | 4.5 g | 35 |
% DV against the FDA Daily Value of 28 g of fiber. Net carbs = total carbs − fiber, since fiber isn't digested like other carbs. Values from USDA per-100 g data (FDC 174285, SR Legacy). red, canned, drained.
A 1/2-cup serving of kidney beans delivers about 4.9 g of dietary fiber — roughly 18% of the 28 g Daily Value — from a single 89 g scoop of the drained canned beans. Per 100 g that’s 5.5 g of fiber, and a full cup (178 g) pushes it close to 10 g, around a third of a day’s worth. For a food most people think of as a chili or salad ingredient rather than a fiber source, that’s a genuinely strong number, and it’s the reason a bowl of beans sits so heavily in the best sense.
Why kidney beans are a good fiber source
Beans are one of the most fiber-dense everyday foods, and kidney beans are squarely in that band. The fiber here is a mix weighted toward insoluble fiber — the kind that adds bulk and keeps the gut moving — with a useful soluble share that forms a gel and slows digestion, plus a slug of resistant starch that behaves much like fiber once it reaches the colon. You don’t need to parse the split: the practical payoff is steadier digestion and a fuller stomach. Pair that ~4.9 g of fiber with the ~7 g of protein in the same 1/2 cup and you have the two most satiating things on a nutrition label arriving together — which is why beans quiet an appetite the way a starchy side never does.
What the fiber does to net carbs
Fiber is also the reason kidney beans eat lighter than their carb count suggests. A 1/2 cup carries about 19.1 g of total carbohydrate, but fiber isn’t digested into blood sugar, so you subtract it: 19.1 − 4.9 ≈ 14.2 g of net carbs. More than a fifth of the carbohydrate is fiber, which both lowers the digestible load and slows how fast the rest hits your bloodstream. That’s the whole “high fiber, lower net carbs” story in one food — the same fiber that feeds your gut is the fiber that flattens the blood-sugar curve. On a moderate low-carb plan, ~14 g net for a fiber-and-protein-loaded side is a good trade.
Kidney beans are a protein food as much as a fiber one — see protein in kidney beans for that side of the picture. And for any canned or packaged version, read the label’s own fiber line, since the value moves with the variety and the liquid it’s packed in.
Frequently Asked Questions
How much fiber is in 1/2 cup of kidney beans?
About 4.9 g of dietary fiber in a 1/2-cup serving of canned, drained kidney beans (89 g), which is 5.5 g per 100 g (USDA FDC 174285). A full cup (178 g) brings close to 10 g — roughly a third of a day's fiber from one bean dish.
What percent of the daily value for fiber is that?
About 18% of the Daily Value. The FDA sets the fiber DV at 28 g per day, so a 1/2-cup serving of kidney beans (~4.9 g) covers a little under a fifth of it — and a full cup gets you to roughly a third, which is a lot for a side dish.
What type of fiber is in kidney beans?
Mostly a mix, weighted toward insoluble fiber, with a meaningful soluble share. The insoluble part adds bulk and keeps things moving; the soluble part forms a gel that slows digestion. Beans are also high in resistant starch, which behaves much like fiber. You don't have to track the split — the practical effect is the same fullness and slower blood-sugar rise.
How do kidney beans affect net carbs?
A 1/2 cup has about 19.1 g of total carbohydrate, but the ~4.9 g of fiber isn't digested into blood sugar, so net carbs land near 14.2 g. That fiber buffer is exactly why kidney beans 'aren't as carby as they look' — more than a fifth of the carbohydrate is fiber.
How much fiber is in a full cup of kidney beans?
Close to 9.8 g in a full cup (178 g) of canned, drained kidney beans — about 35% of the 28 g Daily Value. That's the chili-bowl or main-dish portion, and it stacks fiber and protein in the same scoop, which is what makes a bowl of beans so filling.
When was this data last verified?
2026-06-04, against USDA FoodData Central FDC 174285 (Beans, kidney, red, canned, drained solids; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the carbs & net carbs lane.