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 |
317.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5 mg | 0% | |
| Total Carbohydrates | 57 g | 20% | |
| Dietary Fiber | 16 g | 57% | |
| Sugars | 0.8 g | ||
| protein | 21.8 g | 43% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 70 mg | 5% | |
| Iron | 7.3 mg | 40% | |
| Potassium | 1012.5 mg | 21% | |
* 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 Kidneybohnen
Kidney beans, also known as Phaseolus vulgaris, are a type of legume native to Central and South America, often used in cuisines like Mexican chili, Indian curries, and soups worldwide. With their distinctive kidney shape and reddish hue, they are prized for their dense nutrition and versatility. Per 100 grams (cooked), kidney beans provide 127 calories, 8.7 grams of protein, 22.8 grams of carbohydrates, and 6.4 grams of dietary fiber, making them an excellent source of plant-based protein and complex carbs. They also contain essential minerals like iron and calcium but lack significant amounts of vitamin C and D. Kidney beans are a nutrient-rich staple in vegetarian and vegan diets due to their protein content and ability to keep you full.
Health Benefits
- High protein content (8.7g per 100g) supports muscle repair and growth, essential for active lifestyles.
- Rich in dietary fiber (6.4g per 100g), promoting digestive health and aiding in blood sugar management.
- Iron (2.94mg per 100g) helps prevent anemia and supports oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store dried kidney beans in an airtight container in a cool, dry place for extended freshness. Soak and cook thoroughly to reduce toxins like lectins and improve digestibility.
Common Questions About Kidneybohnen Nutrition
Are kidney beans high in protein?
Yes, kidney beans are a good source of plant-based protein, offering 8.7 grams of protein per 100 grams. This makes them an excellent option for vegetarians and vegans looking to meet their protein needs.
Can I eat kidney beans on a keto diet?
Kidney beans are not ideal for a keto diet as they contain 22.8 grams of carbohydrates per 100 grams, which is relatively high and can exceed daily carb limits for ketosis. They are better suited for balanced or high-carb diets.
What are the health benefits of kidney beans?
Kidney beans are high in dietary fiber (6.4 grams per 100 grams), which promotes digestive health, and they contain essential nutrients like magnesium and iron. They also have a low fat content and provide complex carbohydrates for sustained energy.
How much kidney beans should I eat in a serving?
A typical serving size for kidney beans is around 1/2 cup or approximately 130 grams of cooked beans. This provides roughly 165 calories, 11 grams of protein, and 22 grams of carbs, making it a balanced portion within a meal.
How do kidney beans compare to black beans?
Kidney beans and black beans have similar nutritional profiles, but black beans are slightly lower in carbs and calories, with about 132 calories and 21 grams of carbs per 100 grams cooked. Kidney beans, however, have a more robust flavor and firmer texture, making them ideal for hearty dishes.
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.
