Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed
Whole food · Legumes and Legume Products
Photo: Wikipedia
These are dark red kidney beans, canned for convenience, with a firm, creamy texture and a mild, earthy flavor. The canning process includes added sodium and sugar, which slightly alters their natural profile. Per 100g, they offer a solid 7.8g of plant-based protein and are a good source of complex carbohydrates.
Calorie split: 25% protein · 66% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People love them for their hearty, satisfying texture and ability to absorb surrounding flavors, making them a staple in countless stews, salads, and chili recipes. They are a cultural cornerstone in cuisines from the American Southwest to South Asia.
⚠️ Watch-outs & how to enjoy it better
The added sodium and sugar can be a concern for those monitoring salt intake or blood sugar. To counteract this, thoroughly rinsing the beans under cold water can remove up to 40% of the added sodium and some surface sugar. Pairing them with non-starchy vegetables and a healthy fat like avocado can help mitigate blood sugar impact.
Key benefits
- Excellent plant-based protein source
- Rich in complex carbohydrates for sustained energy
- Convenient, pre-cooked, and ready to eat
- Contains essential minerals like iron and folate
- Low in fat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Dark red kidney beans contain a natural plant protein called lectin, which is effectively neutralized by the high-heat canning process, making them safe to eat straight from the can.
Full nutrition (USDA data · scales with serving)
| Water | 68.8 g |
| Energy (Atwater General Factors) | 127 kcal |
| Energy (Atwater Specific Factors) | 123 kcal |
| Nitrogen | 1.2 g |
| Protein | 7.8 g |
| Total lipid (fat) | 1.3 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 21.0 g |
| Total dietary fiber (AOAC 2011.25) | 7.0 g |
| Starch | 12.2 g |
| Resistant starch | 2.0 g |
| Calcium, Ca | 56.9 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 29.3 mg |
| Phosphorus, P | 104 mg |
| Potassium, K | 227 mg |
| Sodium, Na | 172 mg |
| Zinc, Zn | 0.56 mg |
| Copper, Cu | 0.27 mg |
| Manganese, Mn | 0.33 mg |
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
Do I need to cook canned kidney beans?
No, canned kidney beans are fully cooked during the canning process and are safe to eat cold or after a brief heating.
How can I reduce the sodium in canned beans?
Rinsing the beans thoroughly in a colander under cold running water for about a minute can significantly reduce the sodium content.
What is the difference between light and dark red kidney beans?
Dark red kidney beans have a thicker skin and a slightly firmer texture than light red varieties, with a very similar flavor profile.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.27 kcal/g · 25% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.76 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.