Kidney Beans
One of the lowest-GI carbohydrate foods available.
FatTonic Facts
Kidney Beans · per serving 1 cup (177g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 6 | −13.2 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 13 | +20.8 |
| Protein (g) | 15 | +10.5 |
| Capped at 100 | raw 117.3 | = 100 |
| Glycemic index | 24 | |
| Carbs (g) | 40 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 175194 (Beans, kidney, red, mature seeds, cooked, boiled, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 177 g): carbs 22.8, sugar 0.3, fiber 7.4, protein 8.7, fat 0.5 g.
What this means for fat-burning
Why this score: fiber 13 g set it, +20.8 points. Source: USDA FoodData Central, FDC 175194.
Its protein content supports satiety and helps preserve muscle while you lose fat. The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Kidney Beans scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does kidney beans spike insulin?
Glycemic load 6 for 1 cup (177g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is kidney beans good for fat loss?
Excellent (100/100): kidney beans strongly supports fat-burning.
Better in legumes
Kidney Beans ties for the best in legumes on this index.