Kidney Beans vs Potato
Side-by-side macro comparison. Kidney Beans vs Potato per their standard serving sizes.
Kidney Beans
per 1 cup cooked (177g)
Macro Comparison Table
| Macro | Kidney Beans | Potato | Difference |
|---|---|---|---|
| Calories | 225 cal | 161 cal | +40% Kidney |
| Protein | 15g | 4.3g | +249% Kidney |
| Carbs | 40g | 37g | +8% Kidney |
| Fat | 0.9g | 0.2g | +350% 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. Potato delivers 161 calories with 4.3g protein, 37g carbs, and 0.2g fat. The most meaningful difference: Potato saves 64 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, Potato gives you 64 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
Potato fits cleanly into keto with only 37g carbs. Kidney Beans at 40g carbs uses significantly more of your daily 20-30g carb budget.
Frequently Asked
Which has more protein, Kidney Beans or Potato?
Kidney Beans has more protein: 15g vs 4.3g per serving. That's a difference of 10.7g.
Which has fewer calories, Kidney Beans or Potato?
Potato has 161 calories per serving vs 225 calories in Kidney Beans — a difference of 64 calories.
Is Kidney Beans or Potato better for keto?
Potato is the better keto choice at 37g carbs per serving vs 40g carbs in Kidney Beans.
Is Kidney Beans or Potato better for weight loss?
For weight loss, Potato gives you more calorie flexibility (64 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
Potato
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 Potato stack up:
Full Kidney Beans guide • Full Potato guide • All comparisons