Beans, kidney, red, mature seeds, canned, solids and liquids
Whole food · Legumes and Legume Products
Photo: Wikipedia
Canned red kidney beans are pre-cooked, shelf-stable legumes with a firm, slightly mealy texture and a deep, earthy, nutty flavor. Their vibrant, dark red skin contrasts with a creamy interior, making them a staple for hearty, protein-rich meals. Nutritionally, they are a low-fat, high-fiber carbohydrate source, providing over 4 grams of fiber per 100g.
💚 Why it's loved
People love canned kidney beans for their incredible convenience and robust, savory flavor that forms the backbone of countless comfort foods. Their ability to absorb spices and hold their shape makes them perfect for everything from chili to salads.
⚠️ Watch-outs & how to enjoy it better
The primary concern is often the added sodium from the canning liquid, which can be significant. For those managing blood sugar, the high carbohydrate content requires mindful portioning. To counteract sodium, rinse the beans thoroughly under cold water. To moderate blood sugar impact, pair them with a source of protein (like meat or cheese) and healthy fat (like avocado or olive oil) in the same meal.
Key benefits
- Excellent source of plant-based protein (5.22g per 100g).
- High in dietary fiber (4.3g per 100g) for digestive health.
- Very low in fat (0.36g per 100g).
- Good source of complex carbohydrates for sustained energy.
- Convenient and shelf-stable, requiring no soaking or long cooking.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'kidney bean' is a direct reference to their shape and color, which closely resemble a human kidney.
Full nutrition (scales with serving)
| Water | 78.0 g |
| Energy | 81.0 kcal |
| Energy | 341 kj |
| Protein | 5.2 g |
| Total lipid (fat) | 0.36 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 14.8 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 | 29.0 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 106 mg |
| Potassium, K | 260 mg |
| Sodium, Na | 256 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.29 mg |
| Selenium, Se | 1.1 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.49 mg |
| Pantothenic acid | 0.13 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 23.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 23.0 ug |
| Choline, total | 30.5 mg |
| Betaine | 0.10 mg |
| 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) | 0.02 mg |
| Vitamin E, added | 0.00 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 | 0.13 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 | 0.08 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 | 0.15 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 | 0.01 g |
| MUFA 18:1 c | 0.13 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.04 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 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 22:5 n-3 (DPA) | 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 | 0.20 g |
| Isoleucine | 0.25 g |
| Leucine | 0.46 g |
| Lysine | 0.38 g |
| Methionine | 0.07 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.32 g |
| Tyrosine | 0.13 g |
| Valine | 0.31 g |
| Arginine | 0.29 g |
| Histidine | 0.15 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.67 g |
| Glutamic acid | 0.86 g |
| Glycine | 0.22 g |
| Proline | 0.31 g |
| Serine | 0.34 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Do I need to cook canned kidney beans before eating them?
No, canned kidney beans are fully cooked and safe to eat directly from the can. However, they are often rinsed to remove excess sodium and improve flavor in recipes.
How can I reduce the sodium in canned kidney beans?
The most effective method is to place the beans in a colander and rinse them thoroughly under cool, running water for at least one minute. This can reduce sodium content by 40% or more.
Are canned kidney beans as nutritious as dried beans cooked at home?
Yes, they are nutritionally very similar. The canning process may slightly reduce some heat-sensitive vitamins, but the core macronutrients (protein, fiber, carbs) remain largely intact. The main difference is often the added sodium.