Beans, kidney, royal red, mature seeds, cooked, boiled with salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Royal Red kidney beans are a large, deep crimson legume with a creamy, dense texture and a mild, earthy flavor that absorbs seasonings beautifully. They are a nutritional powerhouse, offering a substantial 9.49 grams of plant-based protein and an impressive 9.3 grams of dietary fiber per 100g serving, all for just 123 calories.
Calorie split: 30% protein · 69% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love Royal Reds for their hearty, satisfying bite and ability to soak up the flavors of smoky, spicy, or savory broths. They are a beloved staple in comfort foods, from classic chili to festive red beans and rice, carrying deep cultural significance in many cuisines.
⚠️ Watch-outs & how to enjoy it better
As with all dried beans, they contain lectins (phytohaemagglutinin) that can cause digestive upset if not cooked properly, and their high fiber content may cause gas for some. To counteract this, always soak dried beans for at least 5 hours, discard the soaking water, and boil vigorously for at least 10 minutes before simmering. The canned version is pre-cooked and safe, but watch for added sodium—rinse them under water to reduce salt by up to 40%.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber to support digestive health and satiety.
- Rich in complex carbohydrates for sustained energy release.
- Naturally very low in fat and contains no sugar.
- Good source of minerals like iron and folate.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The deep red color of Royal Red beans comes from anthocyanins, the same powerful antioxidants found in berries like blueberries and cranberries.
Full nutrition (USDA data · scales with serving)
| Water | 67.0 g |
| Energy | 123 kcal |
| Energy | 515 kj |
| Protein | 9.5 g |
| Total lipid (fat) | 0.17 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 21.9 g |
| Fiber, total dietary | 9.3 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 2.8 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 142 mg |
| Potassium, K | 378 mg |
| Sodium, Na | 241 mg |
| Zinc, Zn | 0.90 mg |
| Copper, Cu | 0.26 mg |
| Manganese, Mn | 0.26 mg |
| Selenium, Se | 1.2 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.55 mg |
| Pantothenic acid | 0.22 mg |
| Vitamin B-6 | 0.10 mg |
| Folate, total | 74.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 74.0 ug |
| Folate, DFE | 74.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 3.0 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:3 | 0.06 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.40 g |
| Isoleucine | 0.42 g |
| Leucine | 0.76 g |
| Lysine | 0.65 g |
| Methionine | 0.14 g |
| Cystine | 0.10 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.27 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.26 g |
| Alanine | 0.40 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.37 g |
| Proline | 0.40 g |
| Serine | 0.52 g |
FAQ
What's the difference between Royal Red and regular kidney beans?
Royal Reds are typically larger, with a deeper, more uniform crimson color and a slightly thicker skin. They hold their shape exceptionally well during cooking, making them ideal for dishes where you want distinct, whole beans.
Why must dried kidney beans be boiled so vigorously?
Dried kidney beans contain a natural toxin called phytohaemagglutinin. A vigorous, rolling boil for at least 10 minutes is required to destroy this toxin completely. Slow cooking or insufficient boiling can actually concentrate it, making beans more toxic.
Are canned kidney beans as nutritious as dried?
Yes, canned beans are nutritionally comparable to home-cooked beans. The main difference is sodium content from the brine. Rinsing canned beans thoroughly can remove a significant portion of the added salt without affecting their nutrient 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 1.23 kcal/g · 31% calories from protein · 9.3 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: 0.64 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.