Other
dark red kidney beans.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
337
PROTEIN
22.5g
CARBS
61.3g
FAT
1.1g
FIBER
15.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories337kcal—
Protein22.5g45%
Carbohydrates61.3g22%
Fiber15.2g54%
Sugar2.1g4%
Total fat1.1g1%
Saturated fat0.15g1%
Trans fat0g—
Cholesterol0mg0%
Water11.8g—
MINERALS
Sodium12mg1%
Potassium1359mg29%
Calcium83mg6%
Iron6.7mg37%
Magnesium138mg33%
Phosphorus406mg32%
Zinc2.8mg25%
Copper0.70mg78%
Manganese1.1mg48%
Selenium3.2µg6%
VITAMINS
Vitamin A0µg0%
Vitamin C4.5mg5%
Vitamin D0µg0%
Vitamin E0.21mg1%
Vitamin K5.6µg5%
Thiamin (B1)0.61mg51%
Riboflavin (B2)0.22mg17%
Niacin (B3)2.1mg13%
Pantothenic acid (B5)0.78mg16%
Vitamin B60.40mg24%
Folate (B9)394µg99%
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 cup184g
1 tablespoon12.2g
1 teaspoon4.1g
1 oz28.4g
1 lb453.6g
1 ml0.8g
1 liter813.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of plant-based protein and dietary fiber, which aids in digestion and promotes satiety.
- ✓Rich in essential minerals like folate, iron, and manganese, supporting red blood cell production and energy metabolism.
- ✓Has a low glycemic index, helping to regulate blood sugar levels, making them beneficial for individuals with diabetes.
- ✓Contains antioxidants, such as anthocyanins, which help combat oxidative stress and reduce inflammation.
COOKING TIPS
In the kitchen.
- 1Crucially, always boil dried kidney beans rapidly for at least 10 minutes to destroy the natural toxin phytohaemagglutinin before simmering until tender.
- 2Soak dried beans for 8 hours or overnight to significantly reduce cooking time and improve digestibility.
- 3Pair with grains like rice or quinoa to create a complete protein source that provides all essential amino acids.
- 4Add salt and acidic ingredients like tomatoes or vinegar towards the end of the cooking process, as they can toughen the bean skins and prevent them from becoming tender.
STORAGE
Keep it fresh.
- Store dried kidney beans in an airtight container in a cool, dark, and dry place for up to 12 months for best quality.
- Once cooked, store kidney beans in a sealed container in the refrigerator for 3-5 days or freeze for up to 6 months.
FAQ
Frequently asked questions.
Is dark red kidney beans healthy?
Yes, dark red kidney beans are highly nutritious. They are an excellent source of plant-based protein, dietary fiber, and essential minerals like folate, iron, and manganese. Their low glycemic index also makes them beneficial for blood sugar regulation.
What are the main nutritional benefits of dark red kidney beans?
Per 100g, dark red kidney beans provide approximately 22.53g of protein and 61.29g of complex carbohydrates, with only 1.06g of fat. They are rich in dietary fiber, which aids digestion and promotes satiety, and contain antioxidants like anthocyanins that help reduce inflammation.
Are dark red kidney beans good for weight loss?
Yes, dark red kidney beans can be beneficial for weight loss. Their high fiber and protein content help you feel full longer, reducing overall calorie intake. The complex carbohydrates also provide sustained energy without rapid blood sugar spikes.
Are dark red kidney beans vegan and gluten-free?
Yes, dark red kidney beans are naturally vegan, as they are a plant-based legume. They are also naturally gluten-free, making them suitable for individuals with celiac disease or gluten sensitivity.
Can people with diabetes eat dark red kidney beans?
Absolutely. Dark red kidney beans have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar compared to high-GI foods. Their fiber content further helps in blood sugar management, making them a great choice for diabetics.
How do you properly cook dried dark red kidney beans?
Dried kidney beans must be thoroughly cooked to remove toxins. First, soak them for at least 8 hours or overnight, then drain and rinse. Boil them vigorously in fresh water for at least 10 minutes, then reduce heat and simmer until tender, usually 1-2 hours.
What do dark red kidney beans taste like and what are they used for?
Dark red kidney beans have a mild, slightly sweet, and earthy flavor with a creamy texture when cooked. They are a staple in chili, stews, soups, salads, and various Latin American and Indian dishes, adding bulk and protein.
Can you eat dark red kidney beans raw?
No, it is crucial not to eat dark red kidney beans raw or undercooked. They contain a natural toxin called phytohaemagglutinin, which can cause severe nausea, vomiting, and diarrhea. Proper soaking and thorough cooking are essential to neutralize this toxin.
How should I store dried and cooked dark red kidney beans?
Dried kidney beans should be stored in an airtight container in a cool, dark, dry place, where they can last for several years. Cooked kidney beans should be refrigerated in an airtight container and consumed within 3-5 days, or frozen for up to 6 months.
Do dark red kidney beans need to be soaked before cooking?
Yes, soaking dried dark red kidney beans is highly recommended. Soaking helps reduce cooking time, improves digestibility, and is crucial for neutralizing the natural toxins present in raw beans, ensuring they are safe to eat after cooking.
