1 serving (250 grams) contains 200 calories, 10.0 grams of protein, 5.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 471.7 mg | 20% | |
| Total Carbohydrates | 28.3 g | 10% | |
| Dietary Fiber | 7.5 g | 26% | |
| Sugars | 4.7 g | ||
| protein | 9.4 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 56.6 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 377.4 mg | 8% | |
* 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 beans stew
Kidney beans stew is a hearty and nutritious dish, often featured in cuisines worldwide, particularly in Latin American, Indian, and Mediterranean cooking. Kidney beans, the main component, are a rich source of plant-based protein and dietary fiber, making them a staple ingredient for vegetarians and vegans. The stew typically combines kidney beans with vegetables, spices, and sometimes tomato-based sauces, offering a balance of macronutrients and an array of vitamins and minerals. Kidney beans are high in folate, potassium, and magnesium, while also providing iron and antioxidants. This dish is not only satisfying but also beneficial for heart health and digestion due to its nutrient density and low levels of saturated fats.
Health Benefits
- Improves heart health due to potassium and magnesium, which help regulate blood pressure.
- Supports digestive health with dietary fiber that promotes regular bowel movements.
- Boosts energy and combats fatigue thanks to high iron content, crucial for oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store kidney beans stew in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze in portions for up to 3 months.
Common Questions About Kidney beans stew Nutrition
How much protein and calories are in kidney beans stew?
Kidney beans stew is a good source of protein and nutrients. One cup of prepared kidney beans stew typically contains about 15 grams of protein and around 250–300 calories, depending on the recipe. It is also rich in fiber, offering about 13 grams per serving, and contains essential vitamins like folate and minerals such as iron.
Is kidney beans stew suitable for a vegan or vegetarian diet?
Yes, kidney beans stew is ideal for both vegan and vegetarian diets as it is plant-based and typically made with ingredients like beans, vegetables, and spices. Ensure that any stock or flavorings used are free from animal-derived components if preparing for a vegan diet.
What are the health benefits of eating kidney beans stew?
Kidney beans stew is packed with plant-based protein, fiber, and complex carbohydrates, making it excellent for digestion and sustained energy. It can help manage blood sugar levels due to its low glycemic index and is heart-healthy due to its high potassium and low sodium content. However, ensure that kidney beans are properly cooked to remove potential toxins like phytohemagglutinin.
What is the recommended serving size for kidney beans stew?
A typical serving size for kidney beans stew is about 1 cup (roughly 240 grams), which provides a balanced amount of protein, fiber, and calories. Pair it with a side of whole grains or a salad for a complete and satisfying meal.
How does kidney beans stew compare to lentil stew in terms of nutrition?
Kidney beans stew generally has slightly more calories and fiber per serving compared to lentil stew, but lentils have a higher protein content (around 18 grams per cup). Both are excellent plant-based options, but kidney beans provide more folate and potassium, while lentils are quicker to cook and more versatile in recipes.
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.
