Kidney Beans (California Red, Mature Seeds) – Nutritional Information & Benefits
Kidney beans (California red, mature seeds) are an excellent source of plant-based protein and fiber, making them a valuable ingredient for those seeking a nutritious, heart-healthy diet. These beans are low in fat and contain a variety of essential minerals and vitamins that support overall well-being. Known for their rich red color and robust flavor, kidney beans can be a great addition to soups, salads, stews, and more.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 124 kcal |
| Protein | 9.13 g |
| Total Fat | 0.09 g |
| Saturated Fat | 0.014 g |
| Carbohydrates | 22.41 g |
| Fiber | 9.3 g |
| Sugar | 0.0 g |
| Calcium | 66 mg |
| Iron | 2.98 mg |
| Magnesium | 48 mg |
| Phosphorus | 137 mg |
| Potassium | 419 mg |
| Sodium | 4 mg |
| Zinc | 0.86 mg |
| Copper | 0.289 mcg |
| Manganese | 0.318 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamin (Vitamin B1) | 0.129 mg |
| Riboflavin (Vitamin B2) | 0.062 mg |
| Niacin (Vitamin B3) | 0.54 mg |
| Vitamin B6 | 0.104 mg |
| Folate | 74 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Nutritional Benefits:
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High in Protein and Fiber: Kidney beans provide a significant amount of protein and fiber, both essential for muscle repair, growth, and digestive health. The fiber content also helps to maintain steady blood sugar levels and promotes a feeling of fullness, which can aid in weight management.
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Low in Fat: These beans are incredibly low in fat, making them an ideal choice for those following low-fat or heart-healthy diets. The small amount of fat present is primarily unsaturated, which is beneficial for overall health.
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Rich in Minerals: Kidney beans are an excellent source of key minerals such as calcium, magnesium, and phosphorus. These minerals support bone health, muscle function, and proper cellular activity. Additionally, the potassium content helps maintain healthy blood pressure levels.
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Iron-Rich: With a good amount of iron, kidney beans are great for supporting the production of red blood cells and preventing iron-deficiency anemia.
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Vitamins: Kidney beans provide small amounts of essential vitamins, including folate, thiamin, and niacin. Folate is crucial for cell division and helps prevent birth defects, while thiamin and niacin support energy production and nervous system health.
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Antioxidants: Although kidney beans are not high in vitamin C, they contain various antioxidants that can help reduce oxidative stress in the body.
Allergen Information:
Kidney beans are generally safe for most individuals but should be avoided by those with a known allergy to legumes. Always check for cross-contamination when purchasing pre-packaged or processed products containing beans.
Dietary Preferences:
- Vegan: Kidney beans are entirely plant-based, making them an excellent protein source for vegans.
- Vegetarian: Suitable for vegetarian diets, providing essential nutrients like iron and protein.
- Gluten-Free: Naturally gluten-free, kidney beans are a safe option for individuals with celiac disease or gluten intolerance.
- Low-Fat: With minimal fat content, kidney beans are an excellent option for those on low-fat diets.
- High-Protein: Kidney beans are a rich source of plant-based protein, making them ideal for vegetarians and those seeking to add more protein to their diet.
Cooking Tips:
Kidney beans should be cooked thoroughly to ensure safety, as raw beans contain toxins that can cause gastrointestinal discomfort. To prepare, soak dried beans overnight and then cook them in fresh water for about an hour, or use a pressure cooker to speed up the process. Alternatively, canned kidney beans are available and require only heating before consumption.
Conclusion:
Kidney beans (California red, mature seeds) are a powerhouse of nutrition. Their high protein, fiber, and mineral content make them an excellent addition to a healthy diet. Whether you’re looking to improve your heart health, manage blood sugar, or boost your protein intake, kidney beans are a versatile and nutritious choice. Enjoy them in a variety of dishes, from hearty stews to refreshing salads, and reap the health benefits they provide.
