Food Nutrient Profile - Boiled Kidney Beans

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Nutrients in 100 grams of Boiled Kidney Beans

Boiled All Types Kidney Beans.

Macros Ratio

Protein Fat Carbs
27%
3%
70%
100 g ▼

Macro Nutrients

Boiled Kidney Beans
Energy127 kcal
4.38%
Boiled All Types Kidney Beans provide 127kcal of Energy per 100 grams, meeting 4.38% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.5 g
0.52%
Boiled All Types Kidney Beans provide 0.5g of Fat per 100 grams, meeting 0.52% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.073 g
0.23%
Boiled All Types Kidney Beans provide 0.073g of Saturated Fat per 100 grams, meeting 0.23% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.17 g
10.6%
Boiled All Types Kidney Beans provide 0.17g of Omega 3 per 100 grams, meeting 10.6% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.11 g
0.64%
Boiled All Types Kidney Beans provide 0.11g of Omega 6 per 100 grams, meeting 0.64% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Boiled All Types Kidney Beans provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate23 g
17.5%
Boiled All Types Kidney Beans provide 23g of Carbohydrate per 100 grams, meeting 17.5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars0.32 g
0.44%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled All Types Kidney Beans provide 0.32g of Sugars per 100 grams, meeting 0.44% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber6.4 g
17%
Boiled All Types Kidney Beans provide 6.4g of Fiber per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein8.67 g
15.5%
Boiled All Types Kidney Beans provide 8.67g of Protein per 100 grams, meeting 15.5% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Boiled Kidney Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Boiled All Types Kidney Beans provide 0μg of Vitamin A per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.16 mg
13.3%
Thiamine
Boiled All Types Kidney Beans provide 0.16mg of Vitamin B1 per 100 grams, meeting 13.3% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.058 mg
4.46%
Riboflavin
Boiled All Types Kidney Beans provide 0.058mg of Vitamin B2 per 100 grams, meeting 4.46% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.58 mg
3.6%
Niacin, nicotinic acid, niacinamide
Boiled All Types Kidney Beans provide 0.58mg of Vitamin B3 per 100 grams, meeting 3.6% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.22 mg
4.4%
Pantothenic acid
Boiled All Types Kidney Beans provide 0.22mg of Vitamin B5 per 100 grams, meeting 4.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.12 mg
9.23%
Pyridoxine
Boiled All Types Kidney Beans provide 0.12mg of Vitamin B6 per 100 grams, meeting 9.23% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9130 μg
32.5%
Folates and Folic Acid
Boiled All Types Kidney Beans provide 130μg of Vitamin B9 per 100 grams, meeting 32.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled All Types Kidney Beans provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C1.2 mg
1.33%
Ascorbic acid
Boiled All Types Kidney Beans provide 1.2mg of Vitamin C per 100 grams, meeting 1.33% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled All Types Kidney Beans provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.03 mg
0.2%
Tocopherols and Tocotrienols
Boiled All Types Kidney Beans provide 0.03mg of Vitamin E per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K8.4 μg
7%
Phytomenadione or phylloquinone
Boiled All Types Kidney Beans provide 8.4μg of Vitamin K per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Boiled Kidney Beans
Calcium35 mg
3.5%
Boiled All Types Kidney Beans provide 35mg of Calcium per 100 grams, meeting 3.5% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.22 mg
24%
Boiled All Types Kidney Beans provide 0.22mg of Copper per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.22 mg
27.8%
Boiled All Types Kidney Beans provide 2.22mg of Iron per 100 grams, meeting 27.8% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium42 mg
10%
Boiled All Types Kidney Beans provide 42mg of Magnesium per 100 grams, meeting 10% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.43 mg
18.7%
Boiled All Types Kidney Beans provide 0.43mg of Manganese per 100 grams, meeting 18.7% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus138 mg
19.7%
Boiled All Types Kidney Beans provide 138mg of Phosphorus per 100 grams, meeting 19.7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium405 mg
12%
Boiled All Types Kidney Beans provide 405mg of Potassium per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.1 μg
2%
Boiled All Types Kidney Beans provide 1.1μg of Selenium per 100 grams, meeting 2% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium1 mg
0.067%
Boiled All Types Kidney Beans provide 1mg of Sodium per 100 grams, meeting 0.067% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc1 mg
9.1%
Boiled All Types Kidney Beans provide 1mg of Zinc per 100 grams, meeting 9.1% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water67 g
1.8%
Boiled All Types Kidney Beans provide 67g of Water per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutritional Benefits of Boiled Kidney Beans | 100 g

Discover the nutritional breakdown of boiled kidney beans in 100g serving. Explore the macro and micronutrients in all types of kidney beans for a healthy diet.

Vitamins in 100 Grams of Boiled Kidney Beans

Boiled kidney beans are a nutritional powerhouse, especially when it comes to vitamins. Here's a detailed look at what 100 grams of these legumes offer:

Additionally, boiled kidney beans contain smaller amounts of:

While they do contain trace amounts of Vitamin C, they lack Vitamin A, Vitamin B12, Vitamin D, and Vitamin E.

Minerals in 100 Grams of Boiled Kidney Beans

When it comes to minerals, boiled kidney beans are equally impressive. Here's what you get in 100 grams:

Boiled kidney beans also offer some:

They contain trace amounts of Selenium but have no Sodium, making them a heart-healthy choice.

Macronutrients in 100 Grams of Boiled Kidney Beans

Boiled kidney beans are also rich in essential macronutrients. Here's the breakdown for 100 grams:

Notably, boiled kidney beans have:

In summary, boiled kidney beans are a fantastic addition to a whole-food, plant-based diet. They offer a rich array of vitamins, minerals, and macronutrients that support overall health and well-being. So, next time you're planning a meal, consider adding these nutrient-dense legumes to your plate!

Frequently Asked Questions about Boiled Kidney Beans

What are the health benefits of Boiled Kidney Beans?

Boiled kidney beans are a great source of plant-based protein, fiber, and various vitamins and minerals such as folate, iron, and magnesium. They can help support heart health, aid in digestion, and regulate blood sugar levels. Additionally, kidney beans are low in fat and cholesterol, making them a nutritious addition to a vegan diet.

Are there any potential risks or side effects of consuming Boiled Kidney Beans?

Yes, consuming undercooked kidney beans, including boiled kidney beans, can be harmful due to the presence of a toxin called lectin. Lectins can cause digestive issues such as nausea, vomiting, and diarrhea. It is important to fully cook kidney beans to destroy the lectins and make them safe for consumption.

Can I lose weight by eating more Boiled Kidney Beans?

Boiled kidney beans can be a healthy addition to a weight loss diet due to their high fiber and protein content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider portion sizes and overall caloric intake. Incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key for sustainable weight loss.

Can I gain more muscles by eating more Boiled Kidney Beans if I train consistently?

Yes, boiled kidney beans are a good source of plant-based protein, which is essential for muscle growth and repair. However, to gain more muscle, it's important to consume a variety of protein sources and ensure you are meeting your overall calorie and nutrient needs. Consistent training, adequate protein intake, and a well-rounded plant-based diet will support muscle growth.

Can I eat Boiled Kidney Beans if I have diabetes?

Yes, boiled kidney beans can be a good option for individuals with diabetes as they have a low glycemic index and are high in fiber, which can help regulate blood sugar levels. Just be mindful of portion sizes and avoid adding high-sugar or high-fat ingredients when preparing them.

Can I consume Boiled Kidney Beans if I am on a Keto diet?

Yes, kidney beans are high in carbohydrates and may not be suitable for a strict keto diet, which typically restricts carb intake to very low levels. It's best to choose lower-carb legumes such as green beans, black soybeans, or chickpeas if you are following a keto diet.

Can I eat Boiled Kidney Beans if I am on a low fat diet?

Yes, boiled kidney beans can be a good option for a low-fat diet. They are high in fiber, protein, and various nutrients while being low in fat. Just be mindful of portion sizes and avoid adding high-fat toppings like cheese or sour cream.

What is the environmental impact of producing Boiled Kidney Beans?

Producing boiled kidney beans has a relatively low environmental impact compared to animal products. Beans require less water, land, and resources to grow, making them a more sustainable food choice. However, it's important to consider the packaging, transportation, and processing methods used, as these factors can also contribute to the overall environmental impact.




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