Kidney Beans (California Red Mature Seeds, Raw) – Nutritional Information
Kidney beans, particularly the California red variety, are a versatile and nutrient-dense food choice that can be incorporated into a variety of dishes. Whether you’re adding them to a hearty stew, a fresh salad, or a delicious chili, these beans provide an excellent source of protein, fiber, and several essential vitamins and minerals. Below is a detailed overview of their nutritional content:
Nutritional Breakdown (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 330 kcal |
| Protein | 24.37 g |
| Fat | 0.25 g |
| Saturated Fat | 0.036 g |
| Carbohydrates | 59.8 g |
| Fiber | 24.9 g |
| Sugar | 0.0 g |
| Calcium | 195 mg |
| Iron | 9.35 mg |
| Magnesium | 160 mg |
| Phosphorus | 405 mg |
| Potassium | 1490 mg |
| Sodium | 11 mg |
| Zinc | 2.55 mg |
| Copper | 1.1 mcg |
| Manganese | 1.0 mg |
| Selenium | 3.2 mcg |
| Vitamin C | 4.5 mg |
| Thiamine (Vitamin B1) | 0.529 mg |
| Riboflavin (Vitamin B2) | 0.219 mg |
| Niacin (Vitamin B3) | 2.06 mg |
| Vitamin B6 | 0.397 mg |
| Folate | 394 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Kidney Beans
Kidney beans are an excellent plant-based protein source, making them an ideal choice for vegetarians, vegans, and anyone looking to reduce their meat consumption. They are rich in dietary fiber, which aids digestion, helps manage blood sugar levels, and promotes heart health. With 24.9 grams of fiber per 100 grams, kidney beans contribute significantly to the daily recommended intake of fiber.
The beans are also packed with essential minerals such as potassium, magnesium, and phosphorus, which support heart health, bone strength, and muscle function. The high iron content (9.35 mg) is especially beneficial for those who may be at risk of anemia.
Additionally, kidney beans contain significant levels of B-vitamins, particularly folate (394 mcg), which is crucial for cell division and the prevention of birth defects during pregnancy. Thiamine, riboflavin, and niacin further support energy metabolism, brain function, and skin health.
Despite being low in fat, these beans provide a small amount of healthy fats, including monounsaturated and polyunsaturated fats, which contribute to overall heart health. The lack of sugar in kidney beans makes them suitable for those following low-sugar or low-carb diets.
Allergen Information
Kidney beans are typically safe for most individuals; however, they may cause allergic reactions in people with legume allergies. Always ensure beans are properly cooked before consumption, as raw or undercooked beans contain toxins that can lead to digestive issues.
Dietary Preferences
- Vegetarian: Kidney beans are an excellent protein source for vegetarians.
- Vegan: A great option for those following a plant-based diet.
- Gluten-Free: Naturally gluten-free, making them a suitable choice for those with gluten sensitivities.
- Low-Sodium: Kidney beans are low in sodium, making them a good option for those monitoring their salt intake.
Cooking Tips and Advice
To maximize the nutritional benefits and avoid toxins, kidney beans should always be soaked overnight and thoroughly cooked. Boil them for at least 10 minutes at a rolling boil to ensure they are safe to eat. If you’re using canned beans, ensure they are rinsed properly to reduce excess sodium.
Incorporating kidney beans into your meals is easy. Try adding them to salads, soups, stews, chili, or as a protein-packed addition to grain bowls. Their mild flavor and smooth texture complement many dishes, making them a versatile ingredient.
Conclusion
Kidney beans (California red mature seeds, raw) offer a wealth of nutritional benefits, from high protein and fiber content to essential vitamins and minerals. They are an excellent choice for those looking to improve their diet, whether they are vegetarians, vegans, or simply seeking a healthy and filling addition to their meals. Enjoy the versatility and nutritional power of kidney beans in your next dish, and rest assured that they are a wholesome, heart-healthy, and sustainable food option.
