1 serving (130 grams) contains 112 calories, 7.7 grams of protein, 0.4 grams of fat, and 20.2 grams of carbohydrates.
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Nutrition Information
Calories |
203.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3.6 mg | 0% | |
| Total Carbohydrates | 36.7 g | 13% | |
| Dietary Fiber | 11.6 g | 41% | |
| Sugars | 0.5 g | ||
| protein | 14.0 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50.9 mg | 3% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 736.4 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 Cooked kidney beans
Cooked kidney beans are widely consumed legumes originating from Central and South America, commonly used in cuisines such as Mexican, Indian, and Caribbean. They are characterized by their rich, hearty flavor and robust texture, making them a staple ingredient in stews, soups, and salads. Nutritionally, kidney beans are a powerhouse of plant-based protein, complex carbohydrates, dietary fiber, and essential micronutrients like folate, iron, potassium, and magnesium. One cup (approximately 177 grams) of cooked kidney beans provides about 225 calories, 15 grams of protein, and 13 grams of fiber, alongside a low fat content, making them an excellent option for balanced diets. They are also naturally low in sodium, though added seasonings may affect this. Kidney beans contribute significantly to satiety and provide sustained energy release due to their low glycemic index (GI).
Health Benefits
- Rich source of plant-based protein, which supports muscle repair and growth, providing approximately 15 grams per cup.
- High in dietary fiber (13 grams per cup), aiding in digestion, preventing constipation, and promoting healthy gut bacteria.
- An excellent source of folate (131 mcg per cup, 33% of the daily value), essential for red blood cell production and DNA synthesis.
- Contains iron (3.9 mg per cup, 21% of the daily value), which is crucial for oxygen transport and preventing anemia.
- Provides magnesium (76 mg per cup, 19% of the daily value), supporting muscle function and bone health.
Dietary Considerations
Selection and Storage
Store cooked kidney beans in an airtight container in the refrigerator for up to 4-5 days. For extended storage, freeze in a sealed freezer-safe bag or container for up to 6 months.
Common Questions About Cooked kidney beans Nutrition
Are cooked kidney beans high in protein?
Cooked kidney beans are a good source of protein, providing approximately 8-9 grams of protein per 100 grams. They are particularly valued in vegetarian and vegan diets as a plant-based protein option.
Can I eat cooked kidney beans on a keto diet?
Cooked kidney beans are generally not suitable for a strict keto diet due to their high carbohydrate content, with around 20 grams of carbs per 100 grams. Low-carb dieters might prefer alternatives like green beans or cauliflower.
What are the health benefits of cooked kidney beans?
Cooked kidney beans are rich in nutrients such as fiber, iron, folate, and potassium. These beans may help support heart health, improve digestion, and maintain steady blood sugar levels, though their high carb content may not be suitable for everyone.
How much cooked kidney beans should I eat in a serving?
A typical serving size is ½ cup (approximately 130 grams), which contains roughly 113 calories, 8 grams of protein, and 6 grams of fiber. This portion balances nutrition without overloading your meal with carbohydrates.
How do cooked kidney beans compare to other legumes like black beans or lentils?
Cooked kidney beans are slightly higher in carbs than black beans and lentils, but they share similar protein and fiber profiles. Kidney beans have a smoother texture and are great for chili or salad recipes, while lentils cook faster and are often used in soups.
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.
