Red Kidney Beans (Canned, Drained, Rinsed in Tap Water)
Red kidney beans, known for their vibrant color and rich taste, are a popular ingredient in many dishes, ranging from hearty stews to fresh salads. These mature seeds of the kidney bean plant are typically canned, drained, and rinsed under tap water to remove excess sodium and ensure freshness. Packed with plant-based protein and fiber, they provide a nutritious boost to any meal. Below is the detailed nutritional breakdown for a typical serving of canned red kidney beans (drained and rinsed):
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 121 kcal |
| Protein | 8.12 g |
| Total Fat | 0.93 g |
| Saturated Fat | 0.328 g |
| Carbohydrates | 20.8 g |
| Fiber | 6.0 g |
| Sugar | 0.0 g |
| Calcium | 58.0 mg |
| Iron | 1.5 mg |
| Magnesium | 29.0 mg |
| Phosphorus | 118.0 mg |
| Potassium | 250.0 mg |
| Sodium | 208.0 mg |
| Zinc | 0.74 mg |
| Copper | 0.283 mcg |
| Manganese | 0.382 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 0.2 mg |
| Thiamin (B1) | 0.06 mg |
| Riboflavin (B2) | 0.015 mg |
| Niacin (B3) | 0.417 mg |
| Vitamin B6 | 0.113 mg |
| Folate (B9) | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.03 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Red kidney beans are an excellent source of plant-based protein, making them ideal for vegetarian and vegan diets. Their high fiber content supports digestive health and helps maintain healthy blood sugar levels. These beans are also a good source of several essential minerals, including iron, magnesium, and potassium, which play vital roles in maintaining overall health.
Dietary Preferences:
- Vegetarian: Suitable for vegetarians, as they provide a plant-based source of protein.
- Vegan: Perfect for vegan diets due to their plant-based origin.
- Gluten-Free: Naturally gluten-free, making them an excellent choice for those with celiac disease or gluten sensitivities.
- Low in Fat: Red kidney beans are low in total fat and contain only a small amount of saturated fat, making them heart-healthy.
Allergen Information:
Red kidney beans are naturally allergen-free, though individuals with legume allergies should exercise caution. Always check labels for any potential cross-contamination during processing.
Conclusion:
Red kidney beans are not only nutritious and versatile but also offer a delicious way to add plant-based protein, fiber, and a range of essential nutrients to your meals. Whether you’re making a chili, a salad, or adding them to soups, these beans are an excellent choice for a balanced, health-conscious diet.
