Red Kidney Beans (Canned, Drained, and Solids)
Red kidney beans, often found in various cuisines, are a hearty and nutritious food component. These mature seeds are packed with essential nutrients and offer a range of health benefits, making them a versatile ingredient for a variety of recipes.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 124 kcal |
| Protein | 7.98 g |
| Fat | 1.05 g |
| Saturated Fats | 0.181 g |
| Carbohydrates | 21.49 g |
| Fiber | 5.5 g |
| Sugars | 3.8 g |
| Calcium | 57.0 mg |
| Iron | 1.5 mg |
| Magnesium | 30.0 mg |
| Phosphorus | 121.0 mg |
| Potassium | 277.0 mg |
| Sodium | 231.0 mg |
| Zinc | 0.75 mg |
| Copper | 0.272 mcg |
| Manganese | 0.384 mg |
| Selenium | 1.6 mcg |
| Vitamin C | 0.2 mg |
| Thiamin (Vitamin B1) | 0.067 mg |
| Riboflavin (Vitamin B2) | 0.016 mg |
| Niacin (Vitamin B3) | 0.46 mg |
| Vitamin B6 | 0.0 mg |
| Folate (Vitamin B9) | 28.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Red kidney beans are naturally gluten-free and contain no common allergens like dairy, soy, or nuts. However, they may cause allergic reactions in rare cases. It’s advisable to check for any specific food sensitivities.
Dietary Preferences:
- Vegan & Vegetarian: Red kidney beans are plant-based and an excellent choice for vegans and vegetarians seeking protein-rich options.
- Gluten-Free: Naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivity.
- Low Fat: With minimal fat content, kidney beans can be part of a heart-healthy diet.
Cooking Tips:
Red kidney beans are incredibly versatile, whether used in soups, stews, salads, or served as a side dish. For optimal texture and taste, ensure that canned beans are thoroughly drained and rinsed before use. They pair well with various vegetables, spices, and grains, making them an easy addition to countless recipes. When using canned beans, be mindful of their sodium content and opt for low-sodium versions if needed.
Conclusion:
Red kidney beans provide an impressive nutritional profile, rich in plant-based protein, fiber, and essential minerals like potassium and iron. They are a convenient, affordable, and healthy option for anyone looking to enhance their meals with a hearty and nutritious ingredient. Whether you’re preparing a comforting chili or a vibrant salad, red kidney beans bring both taste and nutrition to the table.
