Kidney Beans (Red, Mature Seeds, Raw) β Nutritional Information
Kidney beans are a popular legume known for their rich nutritional profile, making them an excellent choice for anyone looking to incorporate more plant-based protein into their diet. The red variety, in its raw form, is a powerhouse of nutrients that support overall health and wellness. Kidney beans are packed with energy, protein, fiber, and essential minerals, which contribute to maintaining a balanced and nutritious diet. Letβs take a closer look at the detailed nutritional breakdown:
Nutritional Information (per 100g of raw red kidney beans):
| Nutrient | Amount |
|---|---|
| Energy | 337 kcal |
| Protein | 22.53 g |
| Fat | 1.06 g |
| Saturated Fat | 0.154 g |
| Carbohydrates | 61.29 g |
| Fiber | 15.2 g |
| Sugar | 2.1 g |
| Calcium | 83 mg |
| Iron | 6.69 mg |
| Magnesium | 138 mg |
| Phosphorus | 406 mg |
| Potassium | 1359 mg |
| Sodium | 12 mg |
| Zinc | 2.79 mg |
| Copper | 0.699 mcg |
| Manganese | 1.111 mg |
| Selenium | 3.2 mcg |
| Vitamin C | 4.5 mg |
| Thiamin (Vitamin B1) | 0.608 mg |
| Riboflavin (Vitamin B2) | 0.215 mg |
| Niacin (Vitamin B3) | 2.11 mg |
| Vitamin B6 | 0.397 mg |
| Folate (Vitamin B9) | 394 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.21 mg |
| Vitamin D2 | 0 mcg |
Key Nutritional Benefits:
- High in Protein: Kidney beans are an excellent plant-based source of protein, offering 22.53 grams per 100 grams. This makes them an ideal choice for vegetarians, vegans, or anyone looking to boost their protein intake.
- Rich in Fiber: With 15.2 grams of dietary fiber, kidney beans promote healthy digestion and help to maintain satiety, which may aid in weight management.
- Low in Fat: Kidney beans are very low in fat, with just 1.06 grams per 100 grams, making them a heart-healthy choice.
- Packed with Minerals: Red kidney beans are an excellent source of essential minerals like iron (6.69 mg), magnesium (138 mg), and phosphorus (406 mg), all of which play crucial roles in bone health, energy production, and overall cellular function.
- High in Folate: Kidney beans provide an impressive 394 mcg of folate, a vital nutrient for cell growth and metabolism, making them an excellent choice for pregnant women or anyone looking to boost their folate intake.
- Rich in Potassium: At 1359 mg, kidney beans are a good source of potassium, which helps regulate blood pressure and support proper muscle function.
Allergen Information:
Kidney beans are naturally gluten-free, making them a safe choice for those with celiac disease or gluten intolerance. However, it’s important to note that they must always be cooked thoroughly before consumption, as raw kidney beans contain lectins that can be toxic if not properly prepared. If you have a known allergy to legumes, such as soy or peanuts, you should consult with your healthcare provider before consuming kidney beans.
Dietary Preferences:
- Vegetarian and Vegan Friendly: Kidney beans are a great addition to plant-based diets as they provide both protein and fiber, essential for those avoiding animal products.
- Gluten-Free: Naturally free from gluten, kidney beans are safe for those with gluten sensitivities.
- Low in Saturated Fats: Kidney beans are a heart-healthy option with a minimal amount of saturated fat, making them suitable for those following a low-fat or heart-healthy diet.
- Diabetic-Friendly: With a low glycemic index and a good balance of fiber and protein, kidney beans can help regulate blood sugar levels and are a great option for those managing diabetes.
Cooking Tips:
- Soaking: Before cooking raw kidney beans, itβs recommended to soak them for at least 8 hours or overnight to reduce cooking time and help break down some of the indigestible sugars that can cause gas.
- Boiling: Kidney beans must be boiled for at least 10 minutes at a high temperature to neutralize harmful lectins. Ensure they are cooked thoroughly before adding them to dishes.
- Incorporating into Meals: Kidney beans are versatile and can be used in soups, stews, salads, curries, and even in homemade veggie burgers. Their mild flavor complements a variety of spices, making them a great ingredient for many types of cuisines.
Conclusion:
Red kidney beans are a nutrient-dense ingredient that provides a variety of health benefits, including high protein, fiber, and essential vitamins and minerals. Whether you’re looking to boost your protein intake, manage your weight, or support your heart health, kidney beans are a versatile and nutritious addition to your diet. When properly prepared, they can be a delicious and satisfying component in a variety of meals, making them a pantry staple for health-conscious individuals.
