Beans, kidney, red, mature seeds, cooked, boiled, with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
The red kidney bean is a robust, kidney-shaped legume with a creamy, dense texture and a deep, earthy, slightly nutty flavor that holds its shape beautifully after cooking. Nutritionally, it is a powerhouse of plant-based protein and complex carbohydrates, delivering a substantial 7.4g of fiber per 100g to promote satiety and digestive health. This humble bean is a cornerstone of hearty, comforting meals across the globe.
Calorie split: 27% protein · 70% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love red kidney beans for their hearty, satisfying texture and ability to absorb the flavors of spices and sauces, making them a staple in comforting stews and curries. Their cultural significance in dishes like chili con carne and rajma makes them a beloved, nostalgic food for many.
⚠️ Watch-outs & how to enjoy it better
The added salt in canned or prepared versions can be a concern for those monitoring sodium intake, and the high fiber content may cause digestive discomfort (gas, bloating) if introduced too quickly. To mitigate, choose low-sodium varieties, rinse canned beans thoroughly, and increase fiber intake gradually while drinking plenty of water. Also, ensure they are cooked thoroughly to neutralize natural toxins.
Key benefits
- Excellent source of plant-based protein (8.67g per 100g).
- High in dietary fiber (7.4g per 100g), aiding digestion and fullness.
- Rich in complex carbohydrates for sustained energy release.
- Very low in fat (0.5g per 100g) and naturally sugar-free (0.32g).
- Provides essential minerals like iron, folate, and potassium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Red kidney beans contain a natural toxin called phytohaemagglutinin (a type of lectin) that is destroyed by proper boiling; eating them undercooked or raw can cause severe nausea and vomiting.
Full nutrition (USDA data · 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 | 7.4 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 |
| Choline, total | 30.5 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) | 8.4 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 18:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 0.28 g |
| PUFA 18:2 | 0.11 g |
| PUFA 18:3 | 0.17 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| 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 |
FAQ
Are canned kidney beans as nutritious as dried ones?
Yes, canned kidney beans retain most of their nutrients, but they often contain added salt. Rinsing them under water can reduce sodium content by up to 40% without significantly affecting their nutritional value.
Why do kidney beans sometimes cause gas?
Kidney beans contain oligosaccharides, a type of complex sugar that the human body cannot fully digest. Soaking dried beans overnight and discarding the water, then cooking them thoroughly, can help reduce these gas-producing compounds.
How should I store cooked kidney beans?
Cooked kidney beans can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 6 months. Ensure they are cooled quickly before refrigerating to prevent bacterial growth.
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 · 27% calories from protein · 7.4 g fiber · 0.3 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: 0.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.