Dates vs Kidney Beans
Side-by-side macro comparison. Dates vs Kidney Beans per their standard serving sizes.
Kidney Beans
per 1 cup cooked (177g)
Macro Comparison Table
| Macro | Dates | Kidney Beans | Difference |
|---|---|---|---|
| Calories | 133 cal | 225 cal | -41% Dates |
| Protein | 0.9g | 15g | -94% Dates |
| Carbs | 36g | 40g | -10% Dates |
| Fat | 0.1g | 0.9g | -89% Dates |
Differences shown relative to Dates. Positive = Dates has more.
Quick Take
Dates delivers 133 calories per serving with 0.9g protein, 36g carbs, and 0.1g fat. Kidney Beans delivers 225 calories with 15g protein, 40g carbs, and 0.9g fat. The most meaningful difference: Dates saves 92 calories per serving — meaningful over a week of meals. For protein density per calorie, Kidney Beans wins at 27% of calories from protein.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Dates gives you 92 more calories of headroom per serving — that's room for an extra snack, more vegetables, or a higher-protein second portion. If protein density matters more (which it does for preserving muscle on a deficit), Kidney Beans delivers more grams of protein per calorie consumed.
For Bulking / Muscle Gain
For muscle gain, you want calories AND protein. Kidney Beans brings 225 calories — useful when you're chasing a surplus and struggling to eat enough. Kidney Beans delivers 15g of protein per serving, which directly feeds muscle protein synthesis. The best pick depends on whether you need more total calories or more usable protein.
For Keto / Low-Carb
Dates fits cleanly into keto with only 36g carbs. Kidney Beans at 40g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Dates or Kidney Beans?
Kidney Beans has more protein: 15g vs 0.9g per serving. That's a difference of 14.1g.
Which has fewer calories, Dates or Kidney Beans?
Dates has 133 calories per serving vs 225 calories in Kidney Beans — a difference of 92 calories.
Is Dates or Kidney Beans better for keto?
Dates is the better keto choice at 36g carbs per serving vs 40g carbs in Kidney Beans.
Is Dates or Kidney Beans better for weight loss?
For weight loss, Dates gives you more calorie flexibility (92 cal less per serving). For preserving muscle during a deficit, Kidney Beans delivers more protein per calorie. Most people on cuts benefit from Kidney Beans.
Which Is Better for Your Goal?
🔥 Weight Loss
Kidney Beans
Higher protein-to-calorie density + lower absolute fat = more satiety per calorie.
💪 Muscle Gain
Kidney Beans
Higher absolute protein per serving better supports muscle protein synthesis.
🥑 Low-Carb / Keto
Dates
Lower carbohydrate content fits keto and low-carb macros without burning your carb budget.
Both fit most balanced diets. These verdicts reflect macro-only comparisons — taste, satiety, cost, and personal preference also matter.
Find Your Personal Macros
The "right" food depends on your individual macro targets. Calculate yours in 60 seconds:
→ Calculate My Macros (Free)Related Comparisons
Other ways Dates and Kidney Beans stack up:
Full Dates guide • Full Kidney Beans guide • All comparisons