Beans, Dry, Dark Red Kidney (0% moisture)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Dark red kidney beans, when dried, are a hard, glossy legume with a deep, earthy flavor and a creamy, substantial texture once cooked. They are a nutritional powerhouse, delivering an impressive 25.9 grams of protein per 100 grams in their dry state, making them a cornerstone of plant-based diets worldwide.
💚 Why it's loved
People love kidney beans for their robust, hearty flavor that stands up to bold spices and long cooking times, and for their incredible versatility in everything from stews to salads. They are a beloved staple in countless global cuisines, symbolizing comfort, sustenance, and communal eating.
⚠️ Watch-outs & how to enjoy it better
They contain lectins (phytohaemagglutinin), which can cause digestive distress if undercooked or eaten raw; always soak and boil them thoroughly. They are also a common legume allergen, and their fiber content may cause gas for some; gradual introduction and thorough rinsing after soaking can help.
Key benefits
- Exceptionally high in plant-based protein.
- Excellent source of dietary fiber for digestive health.
- Rich in iron, folate, and other essential minerals.
- Low in fat and contains no cholesterol.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'kidney bean' is directly inspired by their shape and color, which closely resemble a human kidney.
Full nutrition (scales with serving)
| Water | 0.00 g |
| Protein | 25.9 g |
| Total lipid (fat) | 1.3 g |
| Fiber, total dietary | 4.3 g |
| Starch | 36.7 g |
| Calcium, Ca | 98.0 mg |
| Iron, Fe | 6.6 mg |
| Magnesium, Mg | 164 mg |
| Phosphorus, P | 612 mg |
| Potassium, K | 1490 mg |
| Zinc, Zn | 3.3 mg |
| Copper, Cu | 0.86 mg |
| Manganese, Mn | 1.7 mg |
| Sulfur, S | 241 mg |
| Nickel, Ni | 79.0 ug |
| Molybdenum, Mo | 572 ug |
| Cobalt, Co | 30.0 ug |
| Boron, B | 1100 ug |
FAQ
Why must dried kidney beans be cooked properly?
They contain a natural toxin called phytohaemagglutinin (a lectin), which is destroyed by proper soaking and a rolling boil for at least 10 minutes. Undercooking can lead to nausea and vomiting.
How do I reduce gas from eating beans?
Soak dried beans for at least 8 hours, discard the soaking water, and rinse well. Cooking with digestive herbs like bay leaves, cumin, or ginger can also help. Start with small portions to let your system adjust.
Are canned kidney beans already safe to eat?
Yes, canned kidney beans are pre-cooked and safe. However, for optimal flavor and texture in recipes, you can rinse them to reduce sodium or simmer them briefly in your dish.