Scarlet Runner Bean Calories & Nutrition Calculator

Cooked scarlet runner beans contain 121 kcal per 100g — placing them in the mid-range of cooked legumes. For comparison, cooked kidney beans have 127 kcal, chickpeas have 164 kcal, and cooked lentils have 116 kcal per 100g. The scarlet runner bean delivers comparable energy to most common beans, with a notably higher fiber content ^[1].

Dried scarlet runner beans have 335 kcal per 100g — a standard figure for dried legumes. Since these beans must be soaked and cooked before eating, the dried values are useful primarily for purchase planning. Water absorption during cooking roughly triples the weight, bringing the per-100g calorie count down to the 121 kcal range ^[2].

For food journaling, always log the cooked weight. A ½ cup serving (90g cooked) provides approximately 109 kcal — a moderate, protein-rich addition to any meal. The calorie contribution is predictable and consistent across different cooking methods (boiling, pressure cooking, or stewing).

Cooked scarlet runner beans provide 7.6g dietary fiber per 100g — higher than cooked kidney beans (6.4g), cooked black beans (5.4g), and cooked chickpeas (7.6g, tied). The fiber composition is predominantly insoluble at 6.9g, with 0.7g of soluble fiber ^[1].

A standard ½ cup serving (90g cooked) delivers approximately 6.8g fiber — 24% of the daily recommended 28g. This makes a single serving of scarlet runner beans one of the most fiber-efficient foods available. Two servings per day would provide nearly half the daily fiber requirement from a single food source.

For food journaling, the high insoluble-to-soluble fiber ratio (10:1) is worth noting. Insoluble fiber adds bulk and speeds transit, while soluble fiber contributes to satiety and slows carbohydrate absorption. If you're tracking fiber types separately, scarlet runner beans lean heavily toward the insoluble side.

Cooked scarlet runner beans contain 6.2g protein per 100g with 20.3g in the dried form — competitive with most common beans. The protein quality is typical of legumes: rich in lysine but limited in methionine. Pairing with grains (rice, bread, tortillas) complements the amino acid profile ^[2].

Dried scarlet runner beans contain 1700mg potassium per 100g — an exceptionally high concentration that exceeds dried kidney beans (~1406mg) and dried chickpeas (~875mg). Cooking reduces this to 440mg per 100g, which remains a substantial contribution. A ½ cup cooked serving provides approximately 396mg potassium ^[1].

For nutrition journaling, scarlet runner beans are a reliable protein-and-potassium combination. Unlike many potassium-rich fruits, beans deliver potassium alongside protein and fiber rather than sugar. Log them precisely by cooked weight to capture the full micronutrient contribution.

Dried scarlet runner beans have 5.4mg iron per 100g, but cooking and water absorption dilute this to 1.6mg per 100g cooked — a 70% reduction per unit weight. This is consistent with most legumes, where iron concentration drops proportionally as the bean absorbs water and increases in volume ^[1][2].

A ½ cup cooked serving (90g) provides approximately 1.4mg iron — about 8% of the daily value. This is plant-based (non-heme) iron, which has lower bioavailability than heme iron from animal sources. Consuming scarlet runner beans with vitamin C-rich foods (tomatoes, peppers, lemon juice) may support better iron utilization.

For food journaling, log the iron from cooked weight and note that absorption from plant-based iron varies by individual and meal composition. If tracking iron intake carefully, the presence of phytates in legumes (natural compounds that bind minerals) is worth noting — soaking and cooking reduces phytates but does not eliminate them.

The same batch of scarlet runner beans will show dramatically different nutrition depending on when you weigh them. Dried: 335 kcal/100g → Soaked (overnight): ~140–160 kcal/100g → Cooked: 121 kcal/100g. Water absorption during soaking roughly doubles the weight, and cooking increases it further to approximately 2.5–3x the original dry weight ^[2].

For food journaling accuracy, the critical question is: did you weigh the beans dried or cooked? A ¼ cup of dried scarlet runner beans (48g) yields approximately 120–140g of cooked beans. If you log 100g of 'scarlet runner beans' without specifying the state, your calorie estimate could be off by 2.5–3x.

The practical rule: weigh cooked beans after draining. If you only know the dried weight, multiply by 2.8 to estimate the cooked weight, then apply the 121 kcal/100g cooked value. This method is more accurate than using the dried nutritional values and guessing at absorption losses.