Kidney Beans (Red, Mature Seeds) – Nutritional Information
Description:
Kidney beans, also known as red beans, are a type of legume that is widely used in various cuisines across the globe. These beans are known for their deep red color and are often included in hearty stews, chili, and salads. Rich in essential nutrients, they provide a great source of plant-based protein and dietary fiber, making them an excellent addition to a balanced diet. Kidney beans are not only delicious but also packed with a variety of vitamins and minerals that contribute to overall health.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 127 kcal |
| Protein | 8.67 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.072 g |
| Carbohydrates | 22.8 g |
| Fiber | 7.4 g |
| Sugar | 0.32 g |
| Calcium | 28.0 mg |
| Iron | 2.94 mg |
| Magnesium | 45 mg |
| Phosphorus | 142.0 mg |
| Potassium | 403.0 mg |
| Sodium | 238.0 mg |
| Zinc | 1.07 mg |
| Copper | 0.242 mcg |
| Manganese | 0.477 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamin (Vitamin B1) | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.058 mg |
| Niacin (Vitamin B3) | 0.578 mg |
| Vitamin B6 | 0.12 mg |
| Folate (Vitamin B9) | 130.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Kidney beans are generally safe for most individuals. However, people with legume allergies should avoid them. Kidney beans may also cause digestive discomfort for some individuals due to their high fiber content. It’s recommended to cook them thoroughly to remove natural toxins, such as lectins, which can be harmful when beans are consumed raw or undercooked.
Dietary Preferences:
- Vegan: Kidney beans are entirely plant-based and can be included in vegan and vegetarian diets.
- Gluten-Free: Kidney beans are naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.
- High Fiber: With 7.4g of fiber per 100g, kidney beans are a great source of dietary fiber, which supports digestive health and helps maintain a feeling of fullness.
- High Protein: At 8.67g of protein per 100g, kidney beans are an excellent plant-based protein source, ideal for those following a vegetarian or vegan lifestyle.
Cooking Tips and Usage:
Kidney beans can be used in a variety of dishes, including chili, soups, stews, and salads. To reduce the potential for digestive discomfort, always soak the beans for several hours before cooking and ensure they are fully cooked to eliminate toxins. Kidney beans pair wonderfully with spices like cumin, chili powder, and garlic. They are also perfect for blending into spreads or dips, such as bean dips or hummus variations.
Conclusion:
Kidney beans are a nutritious and versatile legume that offers numerous health benefits, from high protein and fiber content to essential vitamins and minerals. Whether you’re preparing a hearty stew or a refreshing salad, these beans are a fantastic way to enhance your meals. Rich in antioxidants, they also provide a valuable source of energy and contribute to overall well-being. Always ensure to cook kidney beans thoroughly for the best taste and health benefits.
