1 serving (200 grams) contains 250 calories, 12.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 705.9 mg | 30% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 11.8 g | 42% | |
| Sugars | 5.9 g | ||
| protein | 14.1 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.1 mg | 7% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 705.9 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
Source of Calories
About Chili bonen
Chili bonen, commonly referred to as red kidney beans, are a staple legume originating from Central and South America and widely used in Mexican cuisine. They are a nutrient-dense food packed with plant-based protein, complex carbohydrates, and dietary fiber. A 100-gram serving of cooked red kidney beans provides approximately 8.7 grams of protein, 5.7 grams of fiber, and is low in fat, making them a versatile addition to a healthy diet. Chili bonen also contain essential vitamins and minerals such as folate, iron, potassium, and magnesium, supporting overall vitality and bodily functions.
Health Benefits
- Rich in fiber (approximately 5.7 grams per 100g), chili bonen promote digestive health by supporting regular bowel movements and fostering gut microbiota balance.
- High in plant-based protein (approximately 8.7 grams per 100g), they are a vital protein source for vegetarians and vegans, aiding muscle repair and growth.
- Contain iron (approximately 2.9 mg per 100g), which supports oxygen transport in the blood and prevents anemia.
- Abundant in folate (approximately 131 micrograms per 100g), critical for DNA synthesis and red blood cell production, especially beneficial during pregnancy.
- Low in fat and high in potassium (approximately 400 mg per 100g), helping to maintain healthy blood pressure levels and overall heart health.
Dietary Considerations
Selection and Storage
Store dried chili bonen in an airtight container in a cool, dry place for up to a year. Cooked beans should be refrigerated in an airtight container and consumed within 3-4 days. Soak dried beans overnight and cook thoroughly to neutralize harmful lectins before consumption.
Common Questions About Chili bonen Nutrition
Are chili bonen high in protein?
Chili bonen, depending on the variety, typically contain around 8-10 grams of protein per 100-gram serving. They are a great plant-based protein source, especially for vegetarians and vegans, making them an excellent option for building muscle or staying energized.
Can I eat chili bonen on a keto diet?
Chili bonen are generally not suitable for a strict keto diet as they contain about 10-15 grams of net carbohydrates per 100 grams. While nutritious, their higher carbohydrate content may exceed the daily carb limits for keto followers.
What are the health benefits of chili bonen?
Chili bonen are rich in dietary fiber, which supports digestion and helps regulate blood sugar levels. They are also a good source of essential nutrients like B vitamins, iron, and magnesium. Additionally, their plant-based proteins promote heart health by reducing reliance on animal-based sources.
How much chili bonen should I eat per serving?
A typical serving size of chili bonen is about 1/2 cup or approximately 100 grams, which provides roughly 120 calories. This portion is sufficient for balancing your meal’s protein and fiber without overloading on carbs.
How do chili bonen compare to other beans like black beans or kidney beans?
Chili bonen are similar to black and kidney beans in terms of nutritional profile, with comparable protein and fiber content. However, chili bonen may pair better with spicy dishes or chili recipes due to their slightly firmer texture and flavor that complements bold, spiced ingredients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
