Nutritious Red Kidney Beans (Canned, Low Sodium) – Health Benefits & Easy Recipes
Red Kidney Beans (Canned in Solution, Low Sodium) – Nutritional Information
Description:
Red kidney beans are a type of legume known for their deep red color and firm texture. These beans are commonly used in a variety of dishes such as chili, soups, salads, and stews. When canned in a solution with low sodium content, they retain their natural flavor while being a convenient, ready-to-use ingredient. Rich in fiber, protein, and essential minerals, red kidney beans make for a nutritious addition to any meal, especially for those looking to increase their intake of plant-based proteins.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 81 kcal |
| Protein | 5.22 g |
| Fat | 0.36 g |
| Saturated Fats | 0.125 g |
| Carbohydrates | 14.83 g |
| Fiber | 5.3 g |
| Sugar | 1.85 g |
| Calcium | 29 mg |
| Iron | 1.25 mg |
| Magnesium | 30 mg |
| Phosphorus | 106 mg |
| Potassium | 260 mg |
| Sodium | 117 mg |
| Zinc | 0.62 mg |
| Copper | 0.147 mcg |
| Manganese | 0.291 mg |
| Selenium | 1.1 mcg |
| Vitamin C | 0.8 mg |
| Thiamine (B1) | 0.106 mg |
| Riboflavin (B2) | 0.067 mg |
| Niacin (B3) | 0.494 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 26 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Red kidney beans are naturally free from common allergens like gluten, dairy, and nuts, making them suitable for a variety of dietary needs. However, always check the can for any potential cross-contamination risks, especially if you’re sensitive to food processing environments.
Dietary Preferences:
- Vegan
- Vegetarian
- Gluten-Free
- Low Sodium
- High in Fiber
- High in Protein
Advice and Usage:
Red kidney beans are a versatile ingredient in many global cuisines. To enhance their flavor, they can be seasoned with spices like cumin, garlic, or chili powder. They pair excellently with rice, pasta, or as a filling for wraps. Because they are high in fiber and protein, they help support digestive health and provide a satisfying, plant-based alternative to meat. When using canned beans, make sure to rinse them well to remove excess sodium and preserve their natural taste.
Conclusion:
Incorporating red kidney beans into your diet is an excellent way to add essential nutrients like fiber, protein, and minerals. These beans are a fantastic option for those following plant-based diets, as they offer a hearty and nutritious ingredient for a variety of dishes. Whether you’re preparing a comforting stew or a fresh salad, red kidney beans can elevate the dish while supporting your health goals.
