1 serving (100 grams) contains 127 calories, 8.7 grams of protein, 0.5 grams of fat, and 22.8 grams of carbohydrates.
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Nutrition Information
Calories |
254 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 45.6 g | 16% | |
| Dietary Fiber | 12.8 g | 45% | |
| Sugars | 0.6 g | ||
| protein | 17.4 g | 34% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 56 mg | 4% | |
| Iron | 5.9 mg | 32% | |
| Potassium | 810 mg | 17% | |
* 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 Kidney bean
Kidney beans are a type of legume originating from Central and South America, widely used in cuisines such as Mexican (e.g., chili), Indian (e.g., rajma), and Creole dishes. Known for their distinct kidney shape and red color, they are highly nutritious, offering a rich source of plant-based protein, dietary fiber, and essential micronutrients. A 100-gram serving of cooked kidney beans provides approximately 127 calories, 8.7 grams of protein, 6.4 grams of fiber, and significant amounts of folate (33% of the daily value), iron (12% of the daily value), and manganese (22% of the daily value). Low in fat and cholesterol-free, kidney beans are an excellent choice for maintaining a balanced diet.
Health Benefits
- Rich in dietary fiber, kidney beans support digestive health and promote feelings of fullness, helping to manage weight effectively.
- High in folate, which is essential for DNA synthesis and critical during pregnancy to reduce the risk of neural tube defects.
- A good source of plant-based protein, making them a valuable alternative to animal protein in vegetarian and vegan diets.
- Contain anthocyanins (a type of antioxidant), which may help reduce oxidative stress and lower the risk of chronic diseases.
- Rich in iron to support healthy red blood cell production and prevent anemia, especially in individuals with higher iron needs.
Dietary Considerations
Selection and Storage
Store dried kidney beans in an airtight container in a cool, dry place for up to one year. Soak and cook thoroughly before consumption to eliminate naturally occurring toxins.
Common Questions About Kidney bean Nutrition
Are kidney beans high in protein?
Kidney beans are a good source of plant-based protein, offering approximately 8 grams of protein per 1/2 cup (cooked). They're a great option for individuals looking to incorporate more protein into their diet without consuming animal products.
Are kidney beans suitable for a keto diet?
Kidney beans are not ideal for a keto diet due to their high carbohydrate content. A 1/2 cup serving of cooked kidney beans contains around 20 grams of carbohydrates, which is too high for typical keto macronutrient goals.
What are the health benefits of eating kidney beans?
Kidney beans are rich in fiber, aiding digestion and promoting heart health. They contain essential nutrients such as iron, folate, and magnesium, which contribute to energy production and overall wellbeing. However, they should be thoroughly cooked as raw kidney beans contain toxins like phytohemagglutinin.
How much kidney beans should I eat per serving?
A typical serving size for kidney beans is 1/2 cup of cooked beans. This portion provides approximately 113 calories, 8 grams of protein, and 6 grams of dietary fiber while fitting well into a balanced diet.
How do kidney beans compare to black beans nutritionally?
Kidney beans and black beans are nutritionally similar, both being excellent sources of fiber and protein. However, black beans have slightly fewer carbohydrates (around 15 grams vs. 20 grams per 1/2 cup cooked) and a milder, creamier flavor compared to the firmer texture and earthier taste of kidney beans.
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.
