Red Kidney Beans (Mature Seeds, Cooked, Without Salt)
Red kidney beans are a nutritious and versatile legume that can be incorporated into a variety of dishes. With their rich flavor and firm texture, they make an excellent addition to soups, salads, stews, and chili. These beans are particularly beneficial for those looking for a plant-based protein source and are packed with essential nutrients.
Nutritional Information (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 127 kcal |
| Protein | 8.67 g |
| Fat | 0.5 g |
| Saturated Fat | 0.072 g |
| Carbohydrates | 22.8 g |
| Fiber | 7.4 g |
| Sugar | 0.32 g |
| Calcium | 28 mg |
| Iron | 2.94 mg |
| Magnesium | 45 mg |
| Phosphorus | 142 mg |
| Potassium | 403 mg |
| Sodium | 2 mg |
| Zinc | 1.07 mg |
| Copper | 0.242 mcg |
| Manganese | 0.477 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamine (B1) | 0.16 mg |
| Riboflavin (B2) | 0.058 mg |
| Niacin (B3) | 0.578 mg |
| Vitamin B6 | 0.12 mg |
| Folate | 130 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Red kidney beans are naturally allergen-free and do not contain gluten or common allergens such as dairy, nuts, or soy. However, individuals with specific sensitivities to legumes should exercise caution when consuming them.
Dietary Preferences
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
- Kosher: Yes
- Low-Fat: Yes
- High-Protein: Yes
- High-Fiber: Yes
- Low-Sodium: Yes
Health Benefits
Red kidney beans offer numerous health benefits due to their rich nutritional profile. They are an excellent source of plant-based protein, which is vital for muscle repair and immune function. They are also packed with dietary fiber, which helps promote digestive health and keeps you feeling fuller for longer. The high potassium content is beneficial for heart health, while the iron helps prevent anemia. Additionally, kidney beans are rich in antioxidants, which help protect the body from oxidative stress.
Cooking Tips and Advice
To ensure optimal flavor and texture, red kidney beans should be thoroughly cooked before consumption. Always soak dried beans overnight and cook them for at least an hour to ensure they are safe to eat. Kidney beans contain lectins, which can be harmful if not properly cooked. If using canned beans, be sure to drain and rinse them to remove excess sodium.
Conclusion
Red kidney beans are a fantastic ingredient to include in your meals for their nutritional benefits and versatility. Whether youβre making a hearty chili, a flavorful salad, or a comforting stew, red kidney beans add richness, texture, and valuable nutrients to any dish. With their high protein and fiber content, they are an excellent choice for those following vegetarian, vegan, or gluten-free diets.
