Red Kidney Beans (Canned, Solids and Liquids)
Red kidney beans, often enjoyed for their hearty texture and rich flavor, are a nutritious ingredient that brings a variety of benefits to your meals. These beans, when canned with their solids and liquids, offer a convenient option for home cooking, requiring minimal preparation while delivering essential nutrients. Below is a detailed overview of the nutritional composition of canned red kidney beans:
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 81 kcal |
| Protein | 5.22 g |
| Total Fat | 0.36 g |
| Saturated Fat | 0.125 g |
| Carbohydrates | 14.83 g |
| Fiber | 4.3 g |
| Sugar | 1.85 g |
| Calcium | 29 mg |
| Iron | 1.25 mg |
| Magnesium | 30 mg |
| Phosphorus | 106 mg |
| Potassium | 260 mg |
| Sodium | 256 mg |
| Zinc | 0.62 mg |
| Copper | 0.147 mcg |
| Manganese | 0.291 mg |
| Selenium | 1.1 mcg |
| Vitamin C | 0.8 mg |
| Thiamin (Vitamin B1) | 0.106 mg |
| Riboflavin (Vitamin B2) | 0.067 mg |
| Niacin (Vitamin B3) | 0.494 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 23 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, in their canned form, typically do not contain common allergens. However, itβs important to be mindful of any additives in canned products. Always check the label to ensure there are no added preservatives or allergens, especially if you have sensitivities to certain ingredients like sulfites.
Dietary Preferences
- Vegan/Vegetarian: Red kidney beans are plant-based, making them an excellent choice for both vegan and vegetarian diets.
- Gluten-Free: Naturally gluten-free, kidney beans are a safe option for individuals with gluten sensitivity or celiac disease.
- Low-Fat: With only 0.36 grams of fat per 100 grams, these beans are a great addition to low-fat diets.
- High in Fiber: Kidney beans are an excellent source of dietary fiber, supporting digestive health and helping to maintain blood sugar levels.
- High-Protein: Offering 5.22 grams of protein per 100 grams, these beans are a valuable source of plant-based protein for vegetarians and vegans.
Advice
When incorporating canned red kidney beans into your meals, itβs important to rinse them thoroughly before use. This helps remove excess sodium and any impurities from the canning process, ensuring you get the most benefit from their natural nutrients. Kidney beans are versatile and can be used in salads, stews, soups, chili, and even as a protein-packed addition to grain bowls.
Conclusion
Canned red kidney beans are a convenient, nutrient-dense ingredient that adds both flavor and health benefits to a wide variety of dishes. Whether you’re crafting a hearty chili or a simple bean salad, these beans provide essential vitamins, minerals, and fiber that are key for overall wellness. Their versatility makes them a pantry staple for nutritious, delicious meals all year round.
