Legume
canned salted light red kidney beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
canned salted rajmatinned salted light red kidney beanscanned salted light red beans
SERVING
CALORIES
84
PROTEIN
5.3g
CARBS
15.4g
FAT
0.50g
FIBER
5.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories84kcal—
Protein5.3g11%
Carbohydrates15.4g6%
Fiber5.5g20%
Sugar0.30g1%
Total fat0.50g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water77g—
MINERALS
Sodium320mg14%
Potassium280mg6%
Calcium28mg2%
Iron1.6mg9%
Magnesium35mg8%
Phosphorus105mg8%
Zinc0.80mg7%
Copper0.15mg17%
Manganese0.30mg13%
Selenium1.1µg2%
VITAMINS
Vitamin A0µg0%
Vitamin C1.2mg1%
Vitamin D0µg0%
Vitamin E0.03mg0%
Vitamin K2.2µg2%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.04mg3%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.10mg6%
Folate (B9)81µg20%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup177g
1 tablespoon15g
1 oz28.4g
1 lb453.6g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber which supports digestive health
- ✓Excellent plant-based protein source for muscle maintenance
- ✓Rich in folate (B9) which is essential for DNA synthesis
- ✓Contains complex carbohydrates for sustained energy release
- ✓Provides essential minerals like iron and magnesium
COOKING TIPS
In the kitchen.
- 1Rinse thoroughly under cold water to reduce sodium content by up to 40%
- 2Add to dishes at the end of cooking to prevent them from becoming too mushy
- 3Mash them slightly to act as a natural thickener for soups and stews
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dry place for up to 2-5 years
- Once opened, transfer beans to a glass or plastic airtight container
- Refrigerate opened beans and consume within 3 to 4 days
FAQ
Frequently asked questions.
How long do canned kidney beans last after opening?
Once opened, they should be transferred to a sealed container and refrigerated, where they will last for 3 to 4 days.
Do I need to cook canned kidney beans?
No, canned beans are pre-cooked during the canning process and can be eaten straight from the can after rinsing.
Can I freeze canned kidney beans?
Yes, you can freeze them in an airtight container or freezer bag for up to 6 months, though the texture may become slightly softer.
What is a good substitute for light red kidney beans?
Dark red kidney beans, pinto beans, or cannellini beans are the best substitutes in terms of texture and size.
Why should I rinse canned beans?
Rinsing removes the metallic-tasting canning liquid and significantly reduces the sodium content added during processing.
Are canned kidney beans as healthy as dried ones?
They are very similar nutritionally, though canned versions have higher sodium and a slightly softer texture.
What should I look for when buying canned beans?
Avoid cans that are deeply dented, rusted, or bulging, as these can be signs of contamination or spoilage.
Are these beans suitable for a gluten-free diet?
Yes, kidney beans are naturally gluten-free, but always check the label for cross-contamination if you have a severe allergy.
What common dishes use light red kidney beans?
They are popular in chili con carne, bean salads, minestrone soup, and Indian rajma masala.
Can the liquid in the can be used?
Yes, the liquid (aquafaba) can be used to thicken stews, but it contains the majority of the added salt.
