Canned kidney beans

Legume

Item Rating: 91/100

1 serving (130 grams) contains 110 calories, 7.0 grams of protein, 0.5 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.4g)

Calories		200
% Daily Value*
Total Fat		0.9 g	1%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		436.4 mg	18%
Total Carbohydrates		36.4 g	13%
	Dietary Fiber	10.9 g	38%
	Sugars	1.8 g
protein		12.7 g	25%
Vitamin D		0 mcg	0%
Calcium		72.7 mg	5%
Iron		3.8 mg	21%
Potassium		727.3 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 8 cal (4.0%)

Protein: 50 cal (24.8%)

Carbs: 145 cal (71.2%)

About Canned kidney beans

Canned kidney beans are sourced from kidney-shaped legumes native to Central America and Mexico, commonly featured in dishes across Latin American, Indian, and Southern U.S. cuisines. As a versatile plant-based protein, these beans are often used in salads, stews, curries, and chili recipes. Nutritionally, canned kidney beans are a rich source of dietary fiber, plant-based protein, and essential minerals such as iron and phosphorus. They also offer vitamin B9 (folate), which aids in red blood cell formation, and contain complex carbohydrates for sustained energy. While canned varieties may have added sodium, rinsing before use can reduce the salt content significantly, making them a convenient and nutrient-dense option for various meals.

Health Benefits

• Rich in fiber (6-7 grams per half-cup), promoting digestive health and reducing cholesterol levels.
• Provides plant-based protein (~8 grams per half-cup), supporting muscle repair and growth, especially for vegetarian diets.
• High in folate (~44 micrograms per half-cup), essential for cell growth and preventing neural tube defects during pregnancy.

Dietary Considerations

Allergens: Contains None

Suitable for: Vegetarian, vegan, gluten-free, low-fat diets

Not suitable for: Low-sodium diets (unless rinsed), individuals with certain legume intolerances

Selection and Storage

Store unopened cans in a cool, dry place; refrigerate any leftovers in an airtight container and consume within 3-4 days.

Common Questions About Canned kidney beans Nutrition

Are canned kidney beans high in protein?

Yes, canned kidney beans are an excellent source of plant-based protein. One cup (approximately 256g) contains around 13.4 grams of protein, making them a great option for vegans and vegetarians looking to meet their protein needs.

Can I eat canned kidney beans on a keto diet?

Canned kidney beans are not typically suitable for a strict keto diet due to their carbohydrate content. One cup contains about 40 grams of total carbohydrates, including 10 grams of fiber, which may exceed daily carb limits for keto followers.

What are the health benefits of canned kidney beans?

Canned kidney beans are rich in nutrients like iron, folate, and potassium, which support healthy blood and muscle function. They are also high in dietary fiber (about 10 grams per cup), promoting digestion and heart health. However, be mindful of sodium content and opt for low-sodium varieties when possible.

How much canned kidney beans should I eat per serving?

A standard serving size of canned kidney beans is about 1/2 cup (128g), which contains approximately 110 calories, 7 grams of protein, and 20 grams of carbohydrates. This portion is a healthy addition to meals while managing calorie intake and macronutrient balance.

How do canned kidney beans compare to dried kidney beans?

Canned kidney beans are convenient and ready to use, while dried kidney beans require soaking and cooking but are often more economical. Nutritionally, they are similar, but canned beans may have higher sodium levels—rinsing canned beans can reduce sodium by up to 40%.

Data Sources & Scientific References