Beans, kidney, all types, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Boiled kidney beans are a hearty, earthy staple with a creamy yet firm texture that holds up beautifully in soups and stews. Their deep red color and slightly nutty flavor make them a nutritional powerhouse, delivering a substantial 8.67g of protein and 6.4g of fiber per 100g serving. They are a low-fat, high-carb energy source that provides sustained fuel without the heaviness of animal proteins.
💚 Why it's loved
People love kidney beans for their satisfying, meaty texture and ability to absorb the flavors of spices and broths, making them a versatile canvas for countless cuisines. Their cultural significance in dishes like chili and rajma also connects them to traditions of comfort food and communal meals.
⚠️ Watch-outs & how to enjoy it better
The added salt in canned or prepared versions can contribute to high sodium intake, which may be a concern for those managing blood pressure. Additionally, the high fiber and complex carbs can cause digestive discomfort or blood sugar spikes in sensitive individuals if not paired with fat or protein; soaking and thorough cooking can reduce these effects.
Key benefits
- Excellent source of plant-based protein for muscle maintenance
- High in soluble fiber, which supports digestive health and helps regulate blood sugar
- Rich in iron and folate, essential for red blood cell formation
- Provides a steady release of energy due to complex carbohydrates
- Naturally low in fat and cholesterol-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Kidney beans contain a natural toxin called phytohaemagglutinin, which is destroyed by proper boiling; eating them raw or undercooked can cause severe nausea and vomiting.
Full nutrition (scales with serving)
| Water | 66.9 g |
| Energy | 127 kcal |
| Energy | 532 kj |
| Protein | 8.7 g |
| Total lipid (fat) | 0.50 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 22.8 g |
| Fiber, total dietary | 6.4 g |
| Total Sugars | 0.32 g |
| Calcium, Ca | 28.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 403 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.24 mg |
| Manganese, Mn | 0.48 mg |
| Selenium, Se | 1.2 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.16 mg |
| Riboflavin | 0.06 mg |
| Niacin | 0.58 mg |
| Pantothenic acid | 0.22 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 130 ug |
| Folic acid | 0.00 ug |
| Folate, food | 130 ug |
| Folate, DFE | 130 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.87 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Fatty acids, total saturated | 0.07 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 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.10 g |
| Threonine | 0.36 g |
| Isoleucine | 0.38 g |
| Leucine | 0.69 g |
| Lysine | 0.59 g |
| Methionine | 0.13 g |
| Cystine | 0.09 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.24 g |
| Valine | 0.45 g |
| Arginine | 0.54 g |
| Histidine | 0.24 g |
| Alanine | 0.36 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.34 g |
| Proline | 0.37 g |
| Serine | 0.47 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are kidney beans a good source of protein?
Yes, they provide about 8.67g of protein per 100g, making them a valuable plant-based protein source, especially when combined with grains like rice.
How do I reduce the sodium in canned kidney beans?
Rinse canned beans thoroughly under running water to remove up to 40% of the added salt, or opt for low-sodium varieties.
Can kidney beans cause digestive issues?
They can cause gas due to their high fiber and oligosaccharide content; soaking beans before cooking and gradually increasing intake can help mitigate this.