Royal Red Kidney Beans: Nutritional Profile and Health Benefits
Description:
Royal Red Kidney Beans, also known as mature seeds of red kidney beans, are a nutritious legume known for their rich protein content, fiber, and array of essential minerals. With their deep red color and robust texture, these beans are a popular choice in various cuisines, from hearty stews to protein-packed salads.
Nutritional Information (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 123 kcal |
| Protein | 9.49 g |
| Fat | 0.17 g |
| Saturated Fat | 0.024 g |
| Carbohydrate | 21.85 g |
| Fiber | 9.3 g |
| Sugar | 0.0 g |
| Calcium | 44.0 mg |
| Iron | 2.77 mg |
| Magnesium | 42 mg |
| Phosphorus | 142.0 mg |
| Potassium | 378.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.9 mg |
| Copper | 0.262 mcg |
| Manganese | 0.255 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamine (B1) | 0.095 mg |
| Riboflavin (B2) | 0.067 mg |
| Niacin (B3) | 0.552 mg |
| Vitamin B6 | 0.104 mg |
| Folate (B9) | 74.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Royal Red Kidney Beans are an excellent source of plant-based protein, making them an ideal choice for vegetarians and vegans looking to increase their protein intake. They are also rich in dietary fiber, which aids in digestive health, promotes satiety, and helps regulate blood sugar levels. The beans are low in fat, with negligible amounts of saturated fats, which makes them heart-healthy.
Moreover, these beans are a great source of essential minerals such as iron, magnesium, and potassium, which contribute to overall body functions including muscle and nerve health, and the maintenance of strong bones. The high folate content in Royal Red Kidney Beans also makes them a valuable nutrient for pregnant women to support fetal development.
Dietary Preferences & Allergen Information:
- Dietary Preferences: Suitable for vegetarian, vegan, gluten-free, and low-fat diets.
- Allergen Information: Kidney beans are generally free from common allergens but may cause discomfort for those with legume sensitivities or those prone to bean-related digestive issues. It’s recommended to cook the beans thoroughly to reduce any potential harmful effects, as raw kidney beans can be toxic.
Tips for Use:
Royal Red Kidney Beans are incredibly versatile and can be used in a variety of dishes, including soups, stews, and casseroles. For optimal taste and texture, it’s best to soak and cook the beans properly before use. They also make an excellent addition to salads, providing both protein and fiber.
Conclusion:
Royal Red Kidney Beans are a nutritious and versatile ingredient to include in your diet, packed with essential vitamins, minerals, and fiber. Whether you’re looking to enhance your meal with plant-based protein or simply enjoy a hearty legume, these beans offer a wealth of benefits. Perfect for health-conscious individuals, they provide a delicious and satisfying addition to any meal.
