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beans kidney all types
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Beans, kidney, all types

🔥 333 Calories
💪 23.6g Protein
⚡ 60g Carbohydrates
🥑 0.8g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Beans, kidney, all types
Energy density
Dense
333 kcal per 100g
Macro energy profile
Carb-led
28% Protein · 70% Carbohydrates · 2% Fat
Glycemic profile
Low GI
GI 29 · GL 18
Notable signals
Very high in proteinVery high in fiberVery high in vitamin B1Very high in ironVery high in potassium

Nutritional Information

333
kcal/100g
Protein
23.6g
Carbohydrates
60g
Fat
0.8g
Glycemic Index:
29

About Beans, kidney, all types

Kidney beans are a variety of common beans (Phaseolus vulgaris) that are recognized for their distinctive shape and color, typically deep red or dark brown. Native to Central and South America, these beans have been cultivated for thousands of years and are a staple in various cuisines worldwide, particularly in Latin American and Caribbean dishes. They are often used in salads, stews, and chili, and are known for their rich flavor and versatility in cooking. Nutritionally, kidney beans are a powerhouse of protein, fiber, and essential vitamins and minerals. They provide approximately 333 calories per 100 grams, with 23.60 grams of protein, making them an excellent choice for vegetarians and those looking to increase their protein intake. Additionally, they are low in fat, containing only 0.80 grams, and are a good source of complex carbohydrates, providing 60.00 grams per 100 grams, which helps maintain energy levels. Their high fiber content supports digestive health and can aid in weight management.

Health Benefits

Rich in protein, supporting muscle growth and repair.
High in dietary fiber, promoting healthy digestion.
Contains essential minerals like iron, aiding in oxygen transport.
Low in fat, making them a heart-healthy food choice.
May help regulate blood sugar levels due to their low glycemic index.
Packed with antioxidants, which may reduce the risk of chronic diseases.
Promotes satiety, which can assist in weight management.
Supports heart health by lowering cholesterol levels.
Contains folate, essential for cell division and DNA synthesis.
Versatile food that can be incorporated into various dishes.

Recommended Food Pairings

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1. Rice and beans - A classic combination that provides a complete protein profile.
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2. Avocado - Adds healthy fats and enhances nutrient absorption.
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3. Corn - Complements the sweetness and adds texture to dishes.
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4. Tomatoes - Increases the flavor and provides essential vitamins.
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5. Spices (like cumin and chili powder) - Enhance flavor and add health benefits.

How to Consume

Serving size
150g, 1 medium cup cooked
Frequency
2-3 times per week
  • •Soak dried beans overnight before cooking to reduce cooking time.
  • •Cook kidney beans thoroughly to eliminate toxic compounds.
  • •Use in salads, soups, or as a meat substitute in various recipes.
  • •Blend cooked beans into smoothies for added protein and fiber.
  • •Add to veggie burgers for enhanced texture and nutrition.

Selection & Storage

How to choose:

  • ✓Select beans that are firm and free of blemishes or cracks.
  • ✓Opt for brightly colored beans without any discoloration.
  • ✓Check for a uniform size to ensure even cooking.
  • ✓Smell the beans; they should have a clean, earthy aroma.
Storage
Store in a cool, dry place, ideally in an airtight container.
Shelf life
1 year when stored in a cool, dry environment; 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with kidney issues should consult a healthcare provider before consuming.
  • ⚠️May cause digestive discomfort for those sensitive to high-fiber foods.
  • ⚠️Excessive consumption may lead to digestive issues due to high fiber content.
  • ⚠️Raw or undercooked kidney beans contain toxins that can be harmful.

Frequently Asked Questions

How many calories does Beans, kidney, all types have?

Kidney beans contain approximately 333 calories per 100 grams, making them a nutrient-dense food choice that provides a substantial amount of energy along with essential nutrients.

Is Beans, kidney, all types healthy?

Yes, kidney beans are healthy as they are rich in protein, fiber, iron, and other essential nutrients. They support digestion, muscle growth, and overall health, making them a beneficial addition to a balanced diet.

How should Beans, kidney, all types be stored?

Store dried kidney beans in a cool, dry place in an airtight container. Cooked beans can be refrigerated for up to 5-7 days or frozen for up to 3 months.

What are the benefits of eating Beans, kidney, all types?

Kidney beans provide numerous health benefits, including high protein content for muscle building, fiber for digestive health, and essential vitamins and minerals that support overall well-being.

How much Beans, kidney, all types can I eat per day?

A recommended serving size is about 150 grams (1 medium cup) cooked, which can be consumed 2-3 times per week as part of a healthy diet.

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