Food Nutrient Profile - Kidney Beans

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Nutrients in 100 grams of Kidney Beans

Raw All Types Kidney Beans (Phaseolus vulgaris).

Macros Ratio

Protein Fat Carbs
28%
2%
70%
100 g ▼

Macro Nutrients

Kidney Beans
Energy333 kcal
11.5%
Raw All Types Kidney Beans provide 333kcal of Energy per 100 grams, meeting 11.5% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.83 g
0.86%
Raw All Types Kidney Beans provide 0.83g of Fat per 100 grams, meeting 0.86% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.12 g
0.38%
Raw All Types Kidney Beans provide 0.12g of Saturated Fat per 100 grams, meeting 0.38% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.28 g
17.4%
Raw All Types Kidney Beans provide 0.28g of Omega 3 per 100 grams, meeting 17.4% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.18 g
1.05%
Raw All Types Kidney Beans provide 0.18g of Omega 6 per 100 grams, meeting 1.05% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate60 g
46%
Raw All Types Kidney Beans provide 60g of Carbohydrate per 100 grams, meeting 46% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.23 g
3.08%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw All Types Kidney Beans provide 2.23g of Sugars per 100 grams, meeting 3.08% 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
Fiber25 g
65.5%
Raw All Types Kidney Beans provide 25g of Fiber per 100 grams, meeting 65.5% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein23.6 g
42%
Raw All Types Kidney Beans provide 23.6g of Protein per 100 grams, meeting 42% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Kidney Beans
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw 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 B10.53 mg
44%
Thiamine
Raw All Types Kidney Beans provide 0.53mg of Vitamin B1 per 100 grams, meeting 44% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.22 mg
17%
Riboflavin
Raw All Types Kidney Beans provide 0.22mg of Vitamin B2 per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B32.06 mg
13%
Niacin, nicotinic acid, niacinamide
Raw All Types Kidney Beans provide 2.06mg of Vitamin B3 per 100 grams, meeting 13% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.78 mg
15.6%
Pantothenic acid
Raw All Types Kidney Beans provide 0.78mg of Vitamin B5 per 100 grams, meeting 15.6% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.4 mg
30.5%
Pyridoxine
Raw All Types Kidney Beans provide 0.4mg of Vitamin B6 per 100 grams, meeting 30.5% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9394 μg
99%
Folates and Folic Acid
Raw All Types Kidney Beans provide 394μg of Vitamin B9 per 100 grams, meeting 99% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C4.5 mg
5%
Ascorbic acid
Raw All Types Kidney Beans provide 4.5mg of Vitamin C per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E0.22 mg
1.47%
Tocopherols and Tocotrienols
Raw All Types Kidney Beans provide 0.22mg of Vitamin E per 100 grams, meeting 1.47% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K19 μg
16%
Phytomenadione or phylloquinone
Raw All Types Kidney Beans provide 19μg of Vitamin K per 100 grams, meeting 16% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Kidney Beans
Calcium143 mg
14.3%
Raw All Types Kidney Beans provide 143mg of Calcium per 100 grams, meeting 14.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.96 mg
106%
Raw All Types Kidney Beans provide 0.96mg of Copper per 100 grams, meeting 106% 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
Iron8.2 mg
103%
Raw All Types Kidney Beans provide 8.2mg of Iron per 100 grams, meeting 103% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium140 mg
33.3%
Raw All Types Kidney Beans provide 140mg of Magnesium per 100 grams, meeting 33.3% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese1.02 mg
44.4%
Raw All Types Kidney Beans provide 1.02mg of Manganese per 100 grams, meeting 44.4% 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
Phosphorus407 mg
58%
Raw All Types Kidney Beans provide 407mg of Phosphorus per 100 grams, meeting 58% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium1406 mg
41.4%
Raw All Types Kidney Beans provide 1406mg of Potassium per 100 grams, meeting 41.4% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium3.2 μg
5.8%
Raw All Types Kidney Beans provide 3.2μg of Selenium per 100 grams, meeting 5.8% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium24 mg
1.6%
Raw All Types Kidney Beans provide 24mg of Sodium per 100 grams, meeting 1.6% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc2.8 mg
25.4%
Raw All Types Kidney Beans provide 2.8mg of Zinc per 100 grams, meeting 25.4% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water11.8 g
0.32%
Raw All Types Kidney Beans provide 11.8g of Water per 100 grams, meeting 0.32% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Kidney Beans: 100 g Serving Size - Health Benefits & Nutrition Facts

Discover the nutritional data of kidney beans, including macro and micronutrients, in a 100g serving of raw kidney beans. Learn about the health benefits and importance of incorporating kidney beans into your diet.

Kidney beans are a powerhouse of essential vitamins. In just 100 grams, you'll find:

It's important to note that kidney beans do not contain Vitamin A, Vitamin B12, or Vitamin D.

Kidney beans are also rich in essential minerals. In 100 grams, you'll find:

When it comes to macronutrients, kidney beans are a fantastic choice:

Notably, kidney beans contain no saturated fat, making them a heart-healthy option.

Incorporating kidney beans into your diet can provide a wealth of nutrients that support overall health and well-being. Whether you're adding them to salads, soups, or stews, these versatile legumes are a nutritious addition to any meal.

Frequently Asked Questions about Kidney Beans

What are the health benefits of Kidney Beans?

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 improve digestion, regulate blood sugar levels, and support heart health due to their high fiber and antioxidant content. Additionally, kidney beans are low in fat and calories, making them a nutritious option for a vegan diet.

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

Yes, kidney beans contain a compound called lectin which can be toxic if not cooked properly. It is important to soak kidney beans overnight and then cook them thoroughly to ensure the lectin is broken down and rendered safe for consumption. Additionally, some people may experience digestive issues such as gas or bloating when consuming kidney beans due to their high fiber content. It is recommended to gradually introduce them into your diet to allow your body to adjust.

Can I lose weight by eating more Kidney Beans?

Kidney beans are a nutritious and high-fiber food that can be part of a weight loss plan. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to consider your overall diet and exercise routine. Incorporating kidney beans into a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support weight loss goals.

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

Kidney beans are a good source of plant-based protein, which is essential for muscle growth. However, muscle growth also requires a combination of resistance training, adequate protein intake, and overall caloric intake. While kidney beans can contribute to your protein intake, it's important to include a variety of plant-based protein sources, along with a well-balanced diet that meets your overall energy needs to support muscle growth.

Can I eat Kidney Beans if I have diabetes?

Yes, kidney beans can be a good option for individuals with diabetes as they have a low glycemic index and are high in fiber and protein, which can help regulate blood sugar levels. However, it's important to monitor portion sizes and consider the overall carbohydrate content of your meal when including kidney beans in your diet.

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

Kidney beans are high in carbohydrates and may not be suitable for a strict keto diet, which typically requires very low carb intake. However, you can enjoy them in moderation if they fit into your daily carb limit. It's important to be mindful of portion sizes and track your carb intake to stay within your keto goals.

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

Yes, kidney beans are a great source of plant-based protein and fiber, which can be beneficial for those on a low-fat diet. They are low in fat and can be a nutritious addition to meals such as salads, soups, and stews. Just be mindful of portion sizes and how they are prepared to keep the overall fat content of your meal in check.

What is the environmental impact of producing Kidney Beans?

Kidney beans have a relatively low environmental impact compared to animal-based foods. They require less water, land, and produce fewer greenhouse gas emissions during production. Choosing kidney beans as a protein source can help reduce your carbon footprint and support sustainable food systems.




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