Kidney beans are reddish-brown kidney-shaped legumes with soft, creamy flesh available in both dried or fresh varieties. It’s a common bean (Phaseolus vulgaris), native to Central America and Mexico. This protein-rich beans come in red, white, black, and purple colors with spotted and striped patterns. Kidney beans are primarily composed of carbs and fibers. In addition, Kidney beans are an excellent choice for vegans to boost their protein intake.
Nutrition in Kidney beans
According to the USDA data, the nutritional value of boiled kidney beans (100g) are as follows.
| Nutrient | Value |
| Calories | 127 |
| Carbohydrates | 22.8 g |
| Water | 67 g |
| Sugars | 0.3 g |
| Fiber | 7.4 g |
| Protein | 8.7 g |
| Fat | 0.50 g |
Vitamins in Kidney beans
According to the USDA data, vitamins and their quantity in 100g of boiled kidney beans are as follows.
| Vitamins | Quantity |
| Thiamine (B1) | 0.16 mg |
| Riboflavin (B2) | 0.06 mg |
| Niacin (B3) | 0.58 mg |
| Pantothenic acid (B5) | 0.22 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 130 μg |
| Vitamin C | 1.2 mg |
| Vitamin E | 0.03 mg |
| Vitamin K | 8.4 μg |
Minerals in Kidney beans
According to the USDA data, minerals and their quantity in 100g of boiled kidney beans are as follows.
| Minerals | Quantity |
| Calcium | 28 mg |
| Copper | 0.24 mg |
| Iron | 2.9 mg |
| Magnesium | 45 mg |
| Phosphorus | 142 mg |
| Potassium | 403 mg |
| Sodium | 2 mg |
| Zinc | 1.07 mg |
Health benefits of Kidney beans
- Prevents colon cancer
- Supports heart health
- Improves Blood Sugar Control
- Helps in weight management
- Lowers cholesterol
FAQ
Kidney beans are high in specific vitamins and minerals such as folate, molybdenum, Potassium, Phosphorus, copper, iron, and vitamin K1.
Kidney beans are rich in fiber and protein and contain proteins that slow down the digestion of starches (carbs). All these factors aid in weight loss.
