Beans, Dry, Light Red Kidney (0% moisture)
Whole food · Legumes and Legume Products
Photo: Wikipedia
Light red kidney beans are a staple legume with a robust, earthy flavor and a firm, creamy texture that holds its shape well in cooking. Nutritionally dense, they are a powerhouse of plant-based protein and dietary fiber, making them a cornerstone of vegetarian and vegan diets. Their deep red color and satisfying bite make them a favorite in hearty, slow-cooked dishes across the globe.
Calorie split: 92% protein · 0% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love light red kidney beans for their rich, earthy taste and ability to absorb the flavors of spices and broths, making them incredibly versatile in stews, chilis, and salads. They are deeply embedded in cultural comfort foods, from Indian Rajma to Caribbean rice and peas, offering both nourishment and a sense of tradition.
⚠️ Watch-outs & how to enjoy it better
Kidney beans contain lectins (specifically phytohaemagglutinin), which can cause digestive distress if not properly cooked; always boil them vigorously for at least 10 minutes after soaking. They are also high in purines, so individuals with gout should consume them in moderation. To counteract potential gas, soak beans overnight, discard the soaking water, and cook them thoroughly.
Key benefits
- Excellent source of plant-based protein (25g per 100g dry weight).
- High in dietary fiber (4.5g per 100g) for digestive health.
- Naturally low in fat and sugar.
- Rich in essential minerals like iron and folate.
- A sustainable, shelf-stable protein source.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'kidney bean' comes from their distinct kidney-like shape, and they are one of the oldest cultivated beans, with evidence of their use dating back over 7,000 years in the Americas.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Protein | 25.0 g |
| Total lipid (fat) | 1.0 g |
| Fiber, total dietary | 4.5 g |
| Starch | 36.6 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 7.0 mg |
| Magnesium, Mg | 158 mg |
| Phosphorus, P | 549 mg |
| Potassium, K | 1540 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.79 mg |
| Manganese, Mn | 1.5 mg |
| Sulfur, S | 211 mg |
| Nickel, Ni | 76.0 ug |
| Molybdenum, Mo | 384 ug |
| Cobalt, Co | 26.0 ug |
| Boron, B | 1160 ug |
Fat & fatty acid profile (per 100g)
Estimated from Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt — USDA does not publish this profile for Beans.
| Fatty acids, total saturated | 0.09 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.05 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt — USDA does not publish this profile for Beans.
| Tryptophan | 0.10 g |
| Threonine | 0.35 g |
| Isoleucine | 0.42 g |
| Leucine | 0.69 g |
| Lysine | 0.54 g |
| Methionine | 0.10 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.46 g |
| Tyrosine | 0.28 g |
| Valine | 0.48 g |
| Arginine | 0.49 g |
| Histidine | 0.25 g |
| Alanine | 0.41 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.34 g |
| Proline | 0.37 g |
| Serine | 0.54 g |
FAQ
Are light red kidney beans the same as dark red kidney beans?
They are very similar in taste and nutrition, but light red kidney beans are slightly smaller, have a milder flavor, and a lighter red color compared to the deeper, more robust dark red variety.
Do I need to soak kidney beans before cooking?
Yes, soaking overnight (8-12 hours) reduces cooking time and helps break down compounds that cause gas. Always discard the soaking water and boil the beans vigorously for at least 10 minutes to neutralize lectins.
Can I eat kidney beans raw or undercooked?
No, raw or undercooked kidney beans contain toxic lectins that can cause severe nausea and vomiting. They must be cooked thoroughly until tender.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.