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beans kidney light red
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Beans, kidney, light red

🔥 127 Calories
💪 7.3g Protein
⚡ 21.4g Carbohydrates
🥑 1.3g Fat

At a glance

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

Category
Vegetables
Beans, kidney, light red
Energy density
Moderate
127 kcal per 100g
Macro energy profile
Carb-led
23% Protein · 68% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 29 · GL 6.2
Notable signals
Very high in vitamin B1Very high in potassiumHigh in vitamin B6High in ironHigh in zinc

Nutritional Information

127
kcal/100g
Protein
7.3g
Carbohydrates
21.4g
Fat
1.3g
Glycemic Index:
29

About Beans, kidney, light red

Kidney beans, specifically the light red variety, are a type of legume known for their distinctive shape and vibrant color. Originating in Central and South America, these beans have been cultivated for thousands of years and are a staple in various cuisines, particularly in chili dishes and salads. They not only add flavor but also a hearty texture to meals, making them a popular choice among vegetarians and health-conscious individuals alike. Nutritionally, kidney beans are an excellent source of plant-based protein, contributing 7.30g per 100g serving. They are rich in complex carbohydrates, primarily starch, which provides a steady source of energy. Additionally, they are high in dietary fiber, promoting digestive health, and contain essential vitamins and minerals such as iron and potassium. Their low fat content also makes them a heart-healthy food option, suitable for various dietary plans.

Health Benefits

Supports heart health by lowering cholesterol levels.
Aids in weight management due to high fiber content that promotes satiety.
Contributes to blood sugar regulation, making them suitable for diabetics.
Provides essential nutrients that support muscle growth and repair.
Rich in antioxidants that help reduce inflammation.
Promotes digestive health through high fiber content.
May lower the risk of certain chronic diseases, including cancer.
Helps maintain healthy skin due to the presence of vitamins and minerals.
Supports strong bones due to calcium and other minerals.
Enhances energy levels with complex carbohydrates.

Recommended Food Pairings

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Rice - A classic combination, providing complete protein and balanced amino acids.
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Tomatoes - Enhance flavor and provide additional antioxidants.
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Avocado - Adds healthy fats and creaminess, complementing the beans.
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Cheese - Offers a rich taste and additional protein, perfect in chili dishes.
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Quinoa - A nutritious pairing that boosts protein and fiber intake.

How to Consume

Serving size
150g, approximately 1 cup cooked
Frequency
2-3 times per week
  • •Soak dried beans overnight to reduce cooking time and improve digestibility.
  • •Cook thoroughly to eliminate toxins present in raw beans.
  • •Add to salads for a protein boost and texture.
  • •Incorporate into soups and stews for added nutrition.
  • •Mash and use as a spread or in veggie burgers.

Selection & Storage

How to choose:

  • ✓Select beans that are smooth, shiny, and free from blemishes or cracks.
  • ✓Avoid beans with signs of moisture or mold.
  • ✓Opt for bags that are sealed and have a recent packaging date.
  • ✓Look for beans that are uniform in size for even cooking.
Storage
Store in a cool, dry place at room temperature, away from sunlight.
Shelf life
1 year stored in a pantry; cooked beans can last 5-7 days refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with legume allergies should avoid kidney beans.
  • ⚠️Those with irritable bowel syndrome (IBS) may experience discomfort.
  • ⚠️Avoid raw kidney beans as they contain phytohemagglutinin, a toxin.
  • ⚠️Excessive consumption of raw or undercooked beans can lead to gastrointestinal distress.
  • ⚠️Always cook beans thoroughly to neutralize harmful compounds.

Frequently Asked Questions

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

Beans, kidney, light red contain approximately 127 calories per 100g. This makes them a low-calorie food option, suitable for various diets while providing substantial nutritional benefits.

Is Beans, kidney, light red healthy?

Yes, kidney beans are very healthy. They are rich in protein, fiber, and essential vitamins and minerals, which promote heart health, support digestive function, and help regulate blood sugar levels.

How should Beans, kidney, light red be stored?

Dried kidney beans should be stored in a cool, dry place away from sunlight, ideally in an airtight container. Cooked beans can be stored in the refrigerator for up to 5-7 days.

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

Eating kidney beans can provide numerous health benefits, including improved heart health, weight management, enhanced digestive function, and a reduced risk of chronic diseases due to their high fiber and antioxidant content.

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

It is recommended to consume about 150g of cooked kidney beans, which can be included in your diet 2-3 times per week for optimal health benefits.

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