Beans, kidney, all types, mature seeds, canned
Whole food · Legumes and Legume Products
Photo: Wikipedia
Canned kidney beans are a pantry staple, offering a firm, slightly mealy texture and a mild, earthy flavor that readily absorbs spices. They provide a substantial 5.22g of protein and 4.3g of fiber per 100g serving, making them a nutritious and convenient plant-based protein source.
💚 Why it's loved
People love canned kidney beans for their incredible versatility and ability to soak up rich, bold flavors in everything from hearty chili to vibrant salads. They are a cornerstone of many comfort foods and global cuisines, offering a satisfying, protein-packed bite.
⚠️ Watch-outs & how to enjoy it better
Canned kidney beans can be high in sodium, which may concern those monitoring their intake. To counteract this, rinse the beans thoroughly under cold water to reduce sodium content by up to 40%. Additionally, the raffinose in beans can cause gas; starting with small portions and gradually increasing intake can help your digestive system adapt.
Key benefits
- High in plant-based protein for muscle maintenance
- Excellent source of dietary fiber for digestive health
- Low in fat and calories, supporting weight management
- Provides essential minerals like iron and potassium
- Quick and convenient meal preparation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'kidney bean' comes from its shape and color resembling a human kidney, and they are a key ingredient in the traditional Mexican dish 'frijoles charros' (cowboy beans).
Full nutrition (scales with serving)
| Water | 78.0 g |
| Energy | 84.0 kcal |
| Energy | 353 kj |
| Protein | 5.2 g |
| Total lipid (fat) | 0.60 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 14.5 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 1.9 g |
| Sucrose | 1.9 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 8.9 g |
| Calcium, Ca | 34.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 90.0 mg |
| Potassium, K | 237 mg |
| Sodium, Na | 296 mg |
| Zinc, Zn | 0.46 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.05 mg |
| Niacin | 0.41 mg |
| Pantothenic acid | 0.14 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 34.9 mg |
| Betaine | 0.10 mg |
| Vitamin B-12 | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.69 mg |
| Tocopherol, delta | 0.02 mg |
| Tocotrienol, alpha | 0.01 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.1 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Fatty acids, total saturated | 0.14 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.04 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.38 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.01 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.13 g |
| MUFA 18:1 c | 0.24 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.26 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| TFA 18:1 t | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.06 g |
| Threonine | 0.19 g |
| Isoleucine | 0.25 g |
| Leucine | 0.45 g |
| Lysine | 0.37 g |
| Methionine | 0.07 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.31 g |
| Tyrosine | 0.12 g |
| Valine | 0.30 g |
| Arginine | 0.29 g |
| Histidine | 0.14 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 0.84 g |
| Glycine | 0.21 g |
| Proline | 0.30 g |
| Serine | 0.33 g |
| Hydroxyproline | 0.00 g |
FAQ
Are canned kidney beans as nutritious as dried beans?
Yes, canned kidney beans retain most of their nutritional value, including protein, fiber, and minerals. The canning process may slightly reduce some heat-sensitive vitamins, but they remain a highly nutritious option.
Do I need to cook canned kidney beans before eating them?
No, canned kidney beans are fully cooked and ready to eat. You can use them directly from the can in salads, soups, or stews after rinsing to reduce sodium.
How can I reduce the gas caused by kidney beans?
Rinsing canned beans thoroughly can help remove some of the gas-causing compounds. Gradually increasing your bean intake and cooking them with digestive spices like ginger or cumin can also reduce bloating.
What is the difference between red beans and kidney beans?
Red beans are smaller, rounder, and have a milder flavor, often used in dishes like red beans and rice. Kidney beans are larger, kidney-shaped, and have a firmer texture, ideal for chili and salads.