Kidney Beans (All Types of Mature Seeds) Nutritional Information
Kidney beans, encompassing all varieties of mature seeds, are a versatile and nutritious ingredient commonly used in a wide range of dishes. Renowned for their hearty texture and high protein content, kidney beans are a great addition to both vegetarian and non-vegetarian recipes. Whether you’re preparing soups, stews, or salads, these beans offer a wealth of health benefits.
Below is a comprehensive nutritional breakdown for kidney beans (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 127 kcal |
| Protein | 8.67 g |
| Total Fat | 0.5 g |
| Saturated Fat | 0.073 g |
| Carbohydrates | 22.8 g |
| Dietary Fiber | 6.4 g |
| Sugars | 0.32 g |
| Calcium | 35 mg |
| Iron | 2.22 mg |
| Magnesium | 42 mg |
| Phosphorus | 138 mg |
| Potassium | 405 mg |
| Sodium | 1 mg |
| Zinc | 1.0 mg |
| Copper | 0.216 mcg |
| Manganese | 0.43 mg |
| Selenium | 1.1 mcg |
| Vitamin C | 1.2 mg |
| Thiamin (Vitamin B1) | 0.16 mg |
| Riboflavin (Vitamin B2) | 0.058 mg |
| Niacin (Vitamin B3) | 0.578 mg |
| Vitamin B6 | 0.12 mg |
| Folate (Vitamin B9) | 130 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Kidney beans are naturally free from gluten, dairy, and nuts, making them a safe and versatile choice for a variety of dietary needs. However, individuals with certain legume allergies should exercise caution and consult with their healthcare provider before consuming beans.
Dietary Preferences:
Kidney beans are suitable for several dietary preferences, including:
- Vegetarian and Vegan: They are an excellent plant-based protein source.
- Gluten-Free: Kidney beans are naturally gluten-free.
- High Fiber: With a significant fiber content, kidney beans are beneficial for digestive health.
- Low Fat: Kidney beans are a low-fat food, ideal for weight management.
- Diabetic-Friendly: The low glycemic index and high fiber content make kidney beans a suitable option for those managing blood sugar levels.
Cooking Advice:
Kidney beans require cooking before consumption. Always soak dried kidney beans for at least 4-6 hours or overnight to reduce cooking time and improve digestibility. It is essential to cook beans thoroughly, as raw kidney beans contain lectins, which can be harmful if not properly prepared. After cooking, kidney beans are a versatile addition to soups, salads, chili, stews, and more.
Conclusion:
Kidney beans are a powerhouse of nutrition, offering an impressive profile of protein, fiber, vitamins, and minerals, while being naturally low in fat. Whether you’re looking to add heartiness to a vegetarian dish or enhance the nutritional value of a meat-based recipe, kidney beans are a healthy, affordable, and delicious choice. Enjoy them in various culinary applications to support your overall health and well-being.
