Named because they look similar to our kidneys in both colour and shape, kidney beans are a great source of minerals, vitamins, proteins and fibre. Yes they do contain CARBS, but at least they are of the complex form. Like other beans, kidney beans are a rich source of flavonols. These are a group of phytonutrients that our body uses as antioxidants to fight against inflammation and also to neutralise free radicals. As a result, researchers believe beans are beneficial in helping to treat and even prevent certain types of cancer. Along with several others, they are said to reduce the bad LDL cholesterol without impacting the good HDL. Research has also demonstrated that kidney beans can reduce insulin levels and therefore help in fighting diabetes.
A rich source of: iron, folate, manganese, vitamin B1, phosphorus.
Beans, red kidney
| Serving Size grams | 150 |
| Teaspoons of table sugar equivalent | 2.6 |
| Glycemic Index | 28 |
| Glycemic Load | 7 |
| Potential GI Range | 28±4 |
| Energy (kcal) | 100 |
| Energy (kJ) | 425 |
| Water (g) | 66.5 |
| Starch (g) | 14.3 |
| Total sugars (g) | 0.8 |
| Glucose (g) | 0 |
| Galactose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0.8 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 8.6 |
| Protein (g)/100kcal | 8.6 |
| Protein % of calories | 34.4 |
| Carbohydrate (g) | 15.1 |
| Carbohydrate (g)/100kcal | 15.1 |
| Carb % of calories | 60.4 |
| Fat (g) | 1 |
| Fat (g)/100kcal | 1 |
| Fat % of calories | 9 |
| Satd FA /100g fd (g) | 0.2 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.6 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 7 |
| Potassium (mg) | 312 |
| Calcium (mg) | 35 |
| Magnesium (mg) | 73 |
| Phosphorus (mg) | 221 |
| Iron (mg) | 2.3 |
| Copper (mg) | 0.4 |
| Zinc (mg) | 1.6 |
| Chloride (mg) | 60 |
| Manganese (mg) | 1.8 |
| Selenium (µg) | 8 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.7 |
| Thiamin (mg) | N |
| Riboflavin (mg) | N |
| Niacin (mg) | N |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | N |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | N |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 6.7 |
| AOAC fibre (g) | 6.8 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Beans, red kidney, dried, raw
| Energy (kcal) | 266 |
| Energy (kJ) | 1133 |
| Water (g) | 11.2 |
| Starch (g) | 38 |
| Total sugars (g) | 2.5 |
| Glucose (g) | 0.2 |
| Galactose (g) | 0 |
| Fructose (g) | 0.1 |
| Sucrose (g) | 2.2 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 22.1 |
| Protein (g)/100kcal | 8.3 |
| Protein % of calories | 33.2 |
| Carbohydrate (g) | 44.1 |
| Carbohydrate (g)/100kcal | 16.6 |
| Carb % of calories | 66.3 |
| Fat (g) | 1.4 |
| Fat (g)/100kcal | 0.5 |
| Fat % of calories | 4.7 |
| Satd FA /100g fd (g) | 0.2 |
| Mono FA /100g food (g) | 0.1 |
| Poly FA /100g food (g) | 0.8 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 36 |
| Potassium (mg) | 122 |
| Calcium (mg) | 95 |
| Magnesium (mg) | 9 |
| Phosphorus (mg) | 81 |
| Iron (mg) | 0.1 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.3 |
| Chloride (mg) | N |
| Manganese (mg) | 0 |
| Selenium (µg) | 4 |
| Iodine (µg) | 8 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.4 |
| Thiamin (mg) | 0 |
| Riboflavin (mg) | 0.2 |
| Niacin (mg) | 0.1 |
| Tryptophan/60 (mg) | N |
| Niacin equivalent (mg) | N |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0.2 |
| Folate (µg) | 3 |
| Pantothenate (mg) | N |
| Biotin (µg) | N |
| Vitamin C (mg) | N |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 15.7 |
| AOAC fibre (g) | N |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 300 |
| Carotene (µg) | 21 |
| Retinol Equivalent (µg) | 304 |