Beans, kidney, royal red, mature seeds, raw
Whole food · Legumes and Legume Products
Photo: Wikipedia
Royal Red kidney beans are a striking, deep crimson legume with a robust, meaty texture and a subtly earthy, nutty flavor. When cooked, they hold their shape beautifully, making them ideal for hearty dishes. Nutritionally, they are a powerhouse, packing over 25g of protein and nearly 25g of fiber per 100g of dry seeds.
Calorie split: 30% protein · 69% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love Royal Reds for their satisfying, creamy-yet-firm bite and their ability to absorb the flavors of smoky, spicy, or savory broths. They are a beloved staple in comfort foods, from classic chili con carne to slow-cooked stews.
⚠️ Watch-outs & how to enjoy it better
As with all dried beans, they contain oligosaccharides that can cause gas and bloating if not prepared properly. They also contain lectins, which are toxic if consumed raw or undercooked. To counteract this, always soak beans for at least 8 hours (or use a quick-soak method) and boil them vigorously for at least 10 minutes before simmering. Cooking them thoroughly in a stew or chili ensures safety.
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 sugar-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'kidney' in kidney bean refers not to the organ, but to the bean's shape, which resembles a human kidney.
Full nutrition (USDA data · scales with serving)
| Water | 11.9 g |
| Energy | 329 kcal |
| Energy | 1377 kj |
| Protein | 25.3 g |
| Total lipid (fat) | 0.45 g |
| Ash | 4.0 g |
| Carbohydrate, by difference | 58.3 g |
| Fiber, total dietary | 24.9 g |
| Calcium, Ca | 131 mg |
| Iron, Fe | 8.7 mg |
| Magnesium, Mg | 138 mg |
| Phosphorus, P | 406 mg |
| Potassium, K | 1346 mg |
| Sodium, Na | 13.0 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 1.0 mg |
| Manganese, Mn | 1.1 mg |
| Selenium, Se | 3.2 ug |
| Vitamin C, total ascorbic acid | 4.5 mg |
| Thiamin | 0.39 mg |
| Riboflavin | 0.24 mg |
| Niacin | 2.1 mg |
| Pantothenic acid | 0.78 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 393 ug |
| Folic acid | 0.00 ug |
| Folate, food | 393 ug |
| Folate, DFE | 393 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 8.0 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 | 0.07 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 | 0.25 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.15 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.30 g |
| Threonine | 1.1 g |
| Isoleucine | 1.1 g |
| Leucine | 2.0 g |
| Lysine | 1.7 g |
| Methionine | 0.38 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.4 g |
| Tyrosine | 0.71 g |
| Valine | 1.3 g |
| Arginine | 1.6 g |
| Histidine | 0.70 g |
| Alanine | 1.1 g |
| Aspartic acid | 3.1 g |
| Glutamic acid | 3.9 g |
| Glycine | 0.99 g |
| Proline | 1.1 g |
| Serine | 1.4 g |
FAQ
What's the difference between red kidney beans and royal red kidney beans?
Royal Red kidney beans are a specific variety prized for their deeper, more uniform red color, slightly larger size, and often considered to have a superior, creamier texture and richer flavor compared to standard red kidney beans.
Do I really need to soak them?
Yes, soaking is highly recommended. It reduces cooking time, improves texture, and helps break down the oligosaccharides that cause digestive discomfort. An overnight soak is ideal.
Can I use canned royal red beans?
Absolutely. Canned beans are pre-cooked and safe to eat after rinsing. They are a convenient shortcut for salads, quick soups, and dips, though they may have a softer texture than perfectly cooked dried beans.
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 3.29 kcal/g · 31% calories from protein · 24.9 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.