Cratox AI
Beans, kidney, mature seeds - nutritional information
🥬

Beans, kidney, mature seeds

🔥 29 Calories
💪 4.2g Protein
⚡ 4.1g Carbohydrates
🥑 0.5g Fat

At a glance

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

Category
Vegetables
Beans, kidney, mature seeds
Energy density
Light
29 kcal per 100g
Macro energy profile
Balanced
45% Protein · 44% Carbohydrates · 12% Fat
Glycemic profile
Low GI
GI 29 · GL 1
Notable signals
Very high in vitamin CHigh in vitamin B1Low in fatLow in sugarLow in sodium

Nutritional Information

29
kcal/100g
Protein
4.2g
Carbohydrates
4.1g
Fat
0.5g
Glycemic Index:
29

About Beans, kidney, mature seeds

Kidney beans, also known as Phaseolus vulgaris, are a variety of common beans native to the Americas. Originally cultivated by indigenous peoples, these beans are now grown worldwide due to their versatility and nutritional value. They are typically deep red in color and have a kidney shape, which gives them their name. Rich in protein and fiber, kidney beans are popular in various cuisines, especially in salads, chili, and as a meat substitute in vegetarian dishes. Nutritionally, kidney beans are an excellent source of plant-based protein, providing 4.2g of protein per 100g serving. They are low in fat, containing only 0.5g, and are high in dietary fiber, with 3.5g per serving. Additionally, they offer essential nutrients such as iron and folate, making them beneficial for overall health. Regular consumption of kidney beans can support heart health, stabilize blood sugar levels, and aid in digestion, making them a valuable addition to a balanced diet.

Health Benefits

Supports heart health by reducing cholesterol levels.
Aids in digestion due to high fiber content.
Helps stabilize blood sugar levels, beneficial for diabetics.
Rich in antioxidants that help combat oxidative stress.
Provides sustained energy due to complex carbohydrates.
Supports muscle growth and repair thanks to the protein content.
Promotes healthy skin due to the presence of vitamins and minerals.
Contributes to weight management by promoting satiety.
Enhances immune function with various nutrients.
Assists in maintaining a healthy gut microbiome.

Recommended Food Pairings

🥗
1. Rice - Combining beans with rice creates a complete protein profile.
🥗
2. Avocado - The healthy fats in avocado complement the fiber in beans.
🥗
3. Tomatoes - The acidity of tomatoes enhances the flavor of kidney beans.
🥗
4. Corn - A popular combination in chili, adding sweetness and texture.
🥗
5. Spinach - A nutrient-dense pairing that boosts iron absorption.

How to Consume

Serving size
150g, about 1 cup cooked
Frequency
2-3 times per week
  • •Soak dried beans overnight to reduce cooking time and improve digestibility.
  • •Incorporate cooked kidney beans into salads for added protein.
  • •Add kidney beans to soups and stews for enhanced texture and nutrition.
  • •Use kidney beans as a meat substitute in vegetarian dishes.
  • •Puree cooked kidney beans to create a healthy dip.

Selection & Storage

How to choose:

  • ✓Select beans that are uniform in size and color, avoiding any with blemishes.
  • ✓Check for a glossy appearance, indicating freshness.
  • ✓Smell the beans; they should have a neutral odor, not musty.
  • ✓Ensure the packaging is intact and free from moisture.
Storage
Store in a cool, dry place at room temperature, away from direct sunlight.
Shelf life
Dried kidney beans last for 1-2 years in a sealed container; cooked beans can be refrigerated for 5-7 days.

Warnings & Contraindications

  • ⚠️Individuals with specific allergies to legumes should avoid kidney beans.
  • ⚠️Those with digestive issues may experience discomfort from high fiber content.
  • ⚠️Excessive consumption of raw or undercooked kidney beans can lead to toxicity due to lectins.

Frequently Asked Questions

How many calories does Beans, kidney, mature seeds have?

Kidney beans contain approximately 29 calories per 100g. They are low in calories while providing essential nutrients, making them an excellent choice for those looking to maintain or lose weight.

Is Beans, kidney, mature seeds healthy?

Yes, kidney beans are highly nutritious. They are rich in protein, fiber, vitamins, and minerals, contributing to better heart health, improved digestion, and stable blood sugar levels.

How should Beans, kidney, mature seeds be stored?

Store dried kidney beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated and consumed within 5-7 days for optimal freshness.

What are the benefits of eating Beans, kidney, mature seeds?

Eating kidney beans can support heart health, aid digestion, stabilize blood sugar levels, and provide a rich source of plant-based protein, making them an excellent food choice for overall wellness.

How much Beans, kidney, mature seeds can I eat per day?

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

Want a personalized nutrition plan?

Calculate your caloric needs

Try Cratox AIGoogle Play