Cratox AI
beans kidney dark red
🥬

Beans, kidney, dark red

🔥 127 Calories
💪 7.8g Protein
⚡ 21g Carbohydrates
🥑 1.3g Fat

At a glance

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

Category
Vegetables
Beans, kidney, dark red
Energy density
Moderate
127 kcal per 100g
Macro energy profile
Carb-led
25% Protein · 66% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 29 · GL 4
Notable signals
Very high in vitamin B1Very high in potassiumHigh in vitamin B6High in ironHigh in zinc

Nutritional Information

127
kcal/100g
Protein
7.8g
Carbohydrates
21g
Fat
1.3g
Glycemic Index:
29

About Beans, kidney, dark red

Kidney beans, specifically the dark red variety, are a popular legume known for their distinctive shape and color. Originating from Central and South America, these beans were cultivated by indigenous peoples long before European contact. They have since spread globally, becoming a staple in many cuisines, particularly in chili dishes, salads, and various vegetarian recipes. Their rich flavor and versatility make them a favorite among health-conscious consumers and culinary enthusiasts alike. Nutritionally, kidney beans are an excellent source of plant-based protein, providing about 7.8g per 100g serving. They are also rich in dietary fiber, which aids digestion and promotes satiety. In addition, they contain essential vitamins and minerals, including iron and folate, making them beneficial for overall health. Regular consumption of kidney beans can help manage blood sugar levels, support heart health, and provide sustained energy, making them a valuable addition to a balanced diet.

Health Benefits

Supports digestive health due to high fiber content.
Helps regulate blood sugar levels, making them suitable for diabetics.
Rich in antioxidants that combat oxidative stress.
Promotes heart health by lowering cholesterol levels.
Aids in weight management by increasing feelings of fullness.
Provides essential nutrients like iron and folate for energy production.
Contributes to muscle health with a good protein profile.
Supports healthy skin and hair due to its nutrient density.
May reduce the risk of chronic diseases with regular consumption.
Versatile ingredient that can enhance a variety of dishes.

Recommended Food Pairings

🥗
Rice - A classic combination that creates a complete protein.
🥗
Corn - Adds sweetness and crunch to dishes with kidney beans.
🥗
Tomatoes - Enhance flavor and add acidity to bean salads.
🥗
Spices (cumin, chili powder) - Complement the earthy taste of kidney beans.
🥗
Greens (spinach, kale) - Add nutrients and color to bean dishes.

How to Consume

Serving size
150g, approximately 1 cup cooked
Frequency
2-3 times per week
  • •Soak dried beans overnight to reduce cooking time.
  • •Incorporate into soups and stews for added texture.
  • •Mash cooked beans to use as a spread on bread.
  • •Add to salads for a protein boost.
  • •Use in vegetarian burgers for a hearty meal.

Selection & Storage

How to choose:

  • ✓Select beans that are firm and shiny without blemishes.
  • ✓Avoid beans that look shriveled or have visible cracks.
  • ✓Check for any signs of mold or insect damage.
  • ✓Choose organic options when possible for better quality.
Storage
Store in a cool, dry place away from direct sunlight.
Shelf life
Dried beans can last up to 1 year when stored properly; cooked beans should be consumed within 5-7 days refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with a legume allergy should avoid kidney beans.
  • ⚠️People with certain gastrointestinal conditions may need to limit intake.
  • ⚠️Excessive consumption of raw or undercooked kidney beans can lead to toxicity due to lectins.

Frequently Asked Questions

How many calories does Beans, kidney, dark red have?

Kidney beans, dark red, contain approximately 127 calories per 100g serving, making them a low-calorie option for many diets.

Is Beans, kidney, dark red healthy?

Yes, kidney beans are healthy as they are rich in protein, fiber, vitamins, and minerals, and they support heart health and blood sugar regulation.

How should Beans, kidney, dark red be stored?

Dried kidney beans should be stored in a cool, dry place, while cooked beans should be refrigerated in an airtight container and consumed within 5-7 days.

What are the benefits of eating Beans, kidney, dark red?

Eating kidney beans can provide numerous health benefits, including improved digestive health, blood sugar control, and essential nutrients for overall wellness.

How much Beans, kidney, dark red can I eat per day?

A recommended portion is about 150g cooked, which can be consumed 2-3 times a week as part of a balanced diet.

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play