1 serving (100 grams) contains 347 calories, 21.6 grams of protein, 1.2 grams of fat, and 60.3 grams of carbohydrates.
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Nutrition Information
Calories |
826.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.9 g | 3% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 28.6 mg | 1% | |
| Total Carbohydrates | 143.6 g | 52% | |
| Dietary Fiber | 36.2 g | 129% | |
| Sugars | 5 g | ||
| protein | 51.4 g | 102% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 292.9 mg | 22% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 3531.0 mg | 75% | |
* 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 Kenyan bean
Kenyan Bean dishes typically feature a variety of legumes, such as red kidney beans, black beans, or pigeon peas, often cooked with tomatoes, onions, garlic, and spices. Beans are a staple food in Kenyan cuisine and are valued for their affordability and nutritional density, often served with staples like rice or ugali (cornmeal). Kenyan beans are an excellent source of plant-based protein, fiber, and complex carbohydrates, making them a highly nourishing food choice. They are also rich in essential nutrients like folate, iron, magnesium, and potassium, contributing to energy production, muscle function, and cardiovascular health. These legumes are naturally gluten-free and versatile, making them easily incorporable into various diets and dishes worldwide. Their nutrient-rich profile supports general well-being and provides long-lasting energy, particularly in active lifestyles.
Health Benefits
- Rich in dietary fiber, which aids digestion and promotes gut health (about 6-8g of fiber per 1/2 cup of cooked beans).
- High in folate, contributing to healthy red blood cell production and preventing neural tube defects (60-90% daily value per serving).
- A good source of plant-based protein, supporting muscle repair and overall immune function (7-9g per 1/2 cup cooked beans).
- Contains magnesium, which supports healthy nerve function and bone health (10-20% daily value per serving).
- Packed with iron, which is essential for oxygen transport in the body and preventing anemia (7-15% daily value per serving).
Dietary Considerations
Selection and Storage
Store dried beans in a cool, dry place in an airtight container for up to a year. Cooked beans can be refrigerated for 3-4 days or frozen for longer storage.
Common Questions About Kenyan bean Nutrition
Is Kenyan Bean high in protein?
Kenyan beans are a good source of plant-based protein, containing approximately 8-10 grams of protein per 100 grams cooked. They are a popular option for those looking to increase their protein intake, especially in vegan and vegetarian diets.
Can I eat Kenyan Bean on a keto diet?
Kenyan beans are not ideal for a strict keto diet due to their carbohydrate content, which is around 17-20 grams per 100 grams cooked. While they provide nutritional benefits, their carb levels may exceed daily limits for those adhering to keto guidelines.
What are the health benefits of Kenyan Bean?
Kenyan beans are rich in dietary fiber (about 7 grams per 100 grams cooked), which supports digestion and heart health. They also provide essential minerals like iron, magnesium, and potassium, making them beneficial for energy production and maintaining healthy blood pressure levels.
How much Kenyan Bean should I eat per serving?
A typical serving size of Kenyan beans is about ½ cup cooked, which is approximately 125 grams. This portion offers balanced nutrients without excessive calorie intake, contributing around 120-150 calories depending on preparation methods.
How does Kenyan Bean compare to other legumes like lentils or chickpeas?
Kenyan beans are similar in protein content to lentils and chickpeas but have slightly higher carbohydrates and fiber. Lentils contain more folate, while chickpeas have a creamier texture, making Kenyan beans a firmer option often favored in hearty stews.
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.
