Beans, kidney, royal red, mature seeds, cooked, boiled, without salt
Whole food · Legumes and Legume Products
Photo: Wikipedia
Royal Red kidney beans are a striking, deep-crimson legume with a creamy, substantial texture and a mild, earthy flavor that absorbs seasonings beautifully. Cooked, they offer a hearty, satisfying bite and are a nutritional powerhouse, packing over 9 grams of protein and nearly 10 grams of fiber per 100 grams for just 123 calories.
Calorie split: 30% protein · 69% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People adore their robust, meaty texture and ability to soak up the flavors of spices, smoky meats, and rich sauces. They are a beloved, affordable staple in countless cuisines, forming the hearty backbone of comforting stews, salads, and rice dishes.
⚠️ Watch-outs & how to enjoy it better
Like all dried beans, they contain oligosaccharides which can cause gas and bloating; thorough soaking and rinsing before cooking can significantly reduce this. They also contain lectins, so they must be boiled vigorously for at least 10 minutes to be safe to eat, and some may need to watch portion sizes for blood sugar management.
Key benefits
- Excellent source of plant-based protein for muscle maintenance.
- High in dietary fiber, promoting digestive health and satiety.
- Rich in iron, folate, and potassium.
- Naturally low in fat and cholesterol-free.
- Provides complex carbohydrates for sustained energy.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The name 'kidney' bean is purely descriptive of their shape and color, but their deep red pigment 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 | 5.0 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
Are canned kidney beans as nutritious as dried?
Yes, canned beans are cooked and retain most of their nutrients. They are a convenient option, but choose low-sodium varieties and rinse them well to reduce sodium content by up to 40%.
Why are my kidney beans still hard after cooking?
This is often due to hard water or old beans. Adding a pinch of baking soda to the soaking water can help soften them, and ensuring they are fully submerged with plenty of water during cooking is key.
Can I eat kidney beans raw or undercooked?
No. Raw or undercooked kidney beans contain phytohaemagglutinin, a lectin that can cause severe nausea and vomiting. They must be boiled vigorously for at least 10 minutes to neutralize this toxin.
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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.