Kidney Beans

Kidney Beans – Nutrition Facts (per 100 grams, cooked)

Calories: 127 kcal
Protein: 8.7 g
Fat: 0.5 g

• Saturated Fat: 0.1 g
• Monounsaturated Fat: 0.1 g
• Polyunsaturated Fat: 0.3 g
  Carbohydrates: 22.8 g
• Sugars: 0.3 g
• Fiber: 6.4 g
  Cholesterol: 0 mg
  Sodium: 2 mg

Vitamins in Kidney Beans

• Vitamin A: 0 IU (0% DV)
• Vitamin B1 (Thiamine): 0.2 mg (13% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (3% DV)
• Vitamin B3 (Niacin): 0.6 mg (3% DV)
• Vitamin B5 (Pantothenic Acid): 0.3 mg (6% DV)
• Vitamin B6: 0.1 mg (7% DV)
• Vitamin B9 (Folate): 130 µg (33% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 0 mg (0% DV)
• Vitamin D: 0 IU (0% DV)
• Vitamin E: 0.1 mg (1% DV)
• Vitamin K: 5.6 µg (5% DV)

Minerals in Kidney Beans

• Calcium: 28 mg (2% DV)
• Phosphorus: 138 mg (20% DV)
• Magnesium: 45 mg (11% DV)
• Potassium: 403 mg (9% DV)
• Iron: 2.9 mg (16% DV)
• Zinc: 1.1 mg (10% DV)
• Selenium: 1.2 µg (2% DV)
• Copper: 0.2 mg (22% DV)
• Manganese: 0.4 mg (18% DV)

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Nutritional Benefits of Kidney Beans

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• High in protein and fiber, making them an excellent plant-based protein source.
• Rich in folate (B9), iron, and magnesium, essential for red blood cell production, energy metabolism, and muscle function.
• Packed with antioxidants, including polyphenols, which help fight oxidative stress and inflammation.
• A good source of complex carbohydrates, providing steady energy without blood sugar spikes.
• Supports digestive health due to its high fiber content, promoting gut health and regularity.
• Low in fat and naturally cholesterol-free, making it a heart-healthy food option.