Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water
Whole food · Legumes and Legume Products
Photo: Wikipedia
These are the mature, deep-red kidney beans, canned and then thoroughly rinsed to remove excess sodium and canning liquid. They offer a firm, slightly mealy texture and a mild, earthy flavor that readily absorbs surrounding spices. Nutritionally, they are a powerhouse of plant-based protein and complex carbohydrates, with a significant fiber content.
Calorie split: 26% protein · 67% carbs · 7% fat
↓ Full nutrition💚 Why it's loved
People love these beans for their incredible versatility and ability to absorb flavors from spices, broths, and sauces. They are a staple in many cultures, providing a hearty, satisfying, and affordable protein source for everything from soups to salads.
⚠️ Watch-outs & how to enjoy it better
Some may find the texture slightly grainy or the flavor too earthy if not seasoned well. The primary caution is their potential to cause gas or bloating due to oligosaccharides; to counteract this, start with small portions, ensure they are cooked thoroughly, and consider pairing them with digestive herbs like cumin or ginger. Also, while rinsing reduces sodium, check labels for added salt if you are on a low-sodium diet.
Key benefits
- Excellent source of plant-based protein (8.12g per 100g)
- High in dietary fiber (6g per 100g) for digestive health
- Rich in complex carbohydrates for sustained energy
- Low in fat (less than 1g per 100g)
- Good source of essential minerals like iron and folate
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The deep red color of kidney beans comes from anthocyanins, powerful antioxidants that are also found in red wine and blueberries.
Full nutrition (USDA data · scales with serving)
| Water | 68.9 g |
| Energy | 121 kcal |
| Energy | 505 kj |
| Protein | 8.1 g |
| Total lipid (fat) | 0.93 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 20.8 g |
| Fiber, total dietary | 6.0 g |
| Calcium, Ca | 58.0 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 118 mg |
| Potassium, K | 250 mg |
| Sodium, Na | 208 mg |
| Zinc, Zn | 0.74 mg |
| Copper, Cu | 0.28 mg |
| Manganese, Mn | 0.38 mg |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.01 mg |
| Niacin | 0.42 mg |
| Vitamin B-6 | 0.11 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 43.1 mg |
| Vitamin B-12 | 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) | 0.03 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.33 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 14:0 | 0.01 g |
| SFA 16:0 | 0.21 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.35 g |
| PUFA 18:2 | 0.22 g |
| PUFA 18:3 | 0.13 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 |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.30 g |
| Isoleucine | 0.38 g |
| Leucine | 0.69 g |
| Lysine | 0.57 g |
| Methionine | 0.11 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.48 g |
| Tyrosine | 0.19 g |
| Valine | 0.47 g |
| Arginine | 0.45 g |
| Histidine | 0.22 g |
| Alanine | 0.37 g |
| Aspartic acid | 1.0 g |
| Glutamic acid | 1.3 g |
| Glycine | 0.33 g |
| Proline | 0.46 g |
| Serine | 0.51 g |
FAQ
Why should I rinse canned kidney beans?
Rinsing canned kidney beans under tap water removes up to 40% of the added sodium from the canning liquid and also helps reduce the compounds that can cause digestive gas.
Are canned kidney beans as nutritious as dried ones?
Yes, they are nutritionally very similar. Canning can slightly reduce some heat-sensitive vitamins, but the beans retain their high protein, fiber, and mineral content, making them a convenient and healthy choice.
How can I reduce the gas caused by kidney beans?
To minimize gas, ensure beans are cooked thoroughly (canned are pre-cooked), rinse them well, start with small portions, and consider adding digestive spices like cumin, ginger, or fennel to your dish.
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 1.21 kcal/g · 27% calories from protein · 6.0 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: 0.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.