Kidney Beans vs Mac and Cheese
Side-by-side macro comparison. Kidney Beans vs Mac and Cheese per their standard serving sizes.
Kidney Beans
per 1 cup cooked (177g)
Macro Comparison Table
| Macro | Kidney Beans | Mac and Cheese | Difference |
|---|---|---|---|
| Calories | 225 cal | 350 cal | -36% Kidney |
| Protein | 15g | 12g | +25% Kidney |
| Carbs | 40g | 47g | -15% Kidney |
| Fat | 0.9g | 12g | -92% Kidney |
Differences shown relative to Kidney Beans. Positive = Kidney Beans has more.
Quick Take
Kidney Beans delivers 225 calories per serving with 15g protein, 40g carbs, and 0.9g fat. Mac and Cheese delivers 350 calories with 12g protein, 47g carbs, and 12g fat. The most meaningful difference: Kidney Beans saves 125 calories per serving — meaningful over a week of meals. Both deliver similar protein density.
When to Pick Each
For Cutting / Weight Loss
When cutting on a tight calorie budget, Kidney Beans gives you 125 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. Mac and Cheese brings 350 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
Kidney Beans fits cleanly into keto with only 40g carbs. Mac and Cheese at 47g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Kidney Beans or Mac and Cheese?
Kidney Beans has more protein: 15g vs 12g per serving. That's a difference of 3g.
Which has fewer calories, Kidney Beans or Mac and Cheese?
Kidney Beans has 225 calories per serving vs 350 calories in Mac and Cheese — a difference of 125 calories.
Is Kidney Beans or Mac and Cheese better for keto?
Kidney Beans is the better keto choice at 40g carbs per serving vs 47g carbs in Mac and Cheese.
Is Kidney Beans or Mac and Cheese better for weight loss?
For weight loss, Kidney Beans gives you more calorie flexibility (125 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
Kidney Beans
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 Kidney Beans and Mac and Cheese stack up:
Full Kidney Beans guide • Full Mac and Cheese guide • All comparisons