Kidney Beans (Royal Red) – Mature Seeds
Kidney beans, particularly the Royal Red variety, are a rich source of nutrition, offering a wide array of essential vitamins and minerals that contribute to a well-balanced diet. These mature seeds are versatile in many dishes, from hearty soups to protein-packed salads and stews, making them a great addition to any meal. Kidney beans are particularly known for their high protein content, fiber, and low fat profile, offering numerous health benefits.
Nutritional Information per 100g (Raw, Cooked, with Salt):
| Nutrient | Amount |
|---|---|
| Energy | 123 kcal |
| Protein | 9.49 g |
| Total Fat | 0.17 g |
| Saturated Fat | 0.024 g |
| Carbohydrates | 21.85 g |
| Fiber | 9.3 g |
| Sugar | 0.0 g |
| Calcium | 44.0 mg |
| Iron | 2.77 mg |
| Magnesium | 42.0 mg |
| Phosphorus | 142.0 mg |
| Potassium | 378.0 mg |
| Sodium | 241.0 mg |
| Zinc | 0.9 mg |
| Copper | 0.262 mcg |
| Manganese | 0.255 mg |
| Selenium | 1.2 mcg |
| Vitamin C | 1.2 mg |
| Thiamine (Vitamin B1) | 0.095 mg |
| Riboflavin (Vitamin B2) | 0.067 mg |
| Niacin (Vitamin B3) | 0.552 mg |
| Vitamin B6 | 0.104 mg |
| Folate (Vitamin B9) | 74.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Kidney beans are naturally allergen-free, though caution is advised for individuals who have a legume allergy. As with all beans, improper preparation can lead to gastrointestinal discomfort, so they should always be cooked thoroughly before consumption. Additionally, kidney beans contain lectins, which can be toxic if not prepared correctly, so it’s essential to soak them and discard the soaking water before cooking.
Dietary Preferences
Kidney beans, especially the Royal Red variety, are suitable for a variety of dietary preferences:
- Vegetarian and Vegan: These beans are an excellent source of plant-based protein, making them ideal for vegetarian and vegan diets.
- Gluten-Free: Naturally gluten-free, they are a safe choice for those with celiac disease or gluten sensitivity.
- High-Fiber: With their high fiber content, kidney beans can help maintain healthy digestion and support heart health.
- Low-Fat: Kidney beans are low in fat, making them suitable for weight management and heart-healthy diets.
Health Benefits & Advice
Kidney beans are an excellent source of protein, making them an essential ingredient for individuals looking to increase their plant-based protein intake. They also offer significant amounts of dietary fiber, which can help regulate digestion and prevent constipation. The high magnesium content in kidney beans supports muscle function and the nervous system, while the potassium content can help manage blood pressure levels. Additionally, kidney beans are rich in antioxidants, which help protect against oxidative stress and inflammation.
For the best results, always ensure that kidney beans are cooked properly. Soak them overnight and discard the soaking water to reduce any potential toxins. Cooking the beans thoroughly can maximize their health benefits and prevent digestive discomfort. Kidney beans are highly versatile, and their mild flavor pairs well with a variety of spices and herbs, making them an ideal choice for a wide range of dishes.
Conclusion
Kidney beans, particularly the Royal Red variety, are a nutritious and versatile ingredient to include in your diet. With their impressive nutritional profile, including high protein, fiber, and essential vitamins and minerals, they are a great addition to a healthy eating plan. Whether you’re making a hearty chili, a refreshing salad, or a savory stew, kidney beans will provide both taste and nutrition. So, next time you’re planning a meal, don’t forget to include these powerhouse legumes!
