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kidney beans.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

rajmakidney beansrajmahred beansred kidney beans

Recipes with kidney beans + Add to pantry

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

1 piece1g

HEALTH BENEFITS

Why eat it.

✓Excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy gut microbiome.
✓Rich in plant-based protein, essential for building and repairing tissues and supporting muscle mass.
✓Has a low glycemic index, helping to regulate blood sugar levels, making them beneficial for individuals with diabetes.
✓High in essential minerals like folate, iron, and manganese, which support red blood cell formation, energy production, and bone health.

COOKING TIPS

In the kitchen.

1Crucially, always cook kidney beans thoroughly. Raw or undercooked beans contain a toxin (phytohaemagglutinin) that can cause severe illness. Boil them for at least 30 minutes after soaking.
2Soak dried beans for 8 hours or overnight before cooking to significantly reduce cooking time and make them easier to digest.
3For a quicker soak, cover beans with water, bring to a boil for 2-3 minutes, remove from heat, and let them stand for one hour.
4Wait to add salt or acidic ingredients like tomatoes, vinegar, or lemon juice until the beans are fully tender, as these can toughen the skins and prolong cooking time.

STORAGE

Keep it fresh.

Store dried kidney beans in an airtight container in a cool, dark, and dry place like a pantry for up to 12 months for best quality.
Once cooked, store kidney beans in an airtight container in the refrigerator for 3-5 days or freeze them for up to 6 months.

FAQ

Frequently asked questions.

Are kidney beans healthy?

Yes, kidney beans are highly nutritious. They are an excellent source of dietary fiber, plant-based protein, and essential minerals like folate, iron, and manganese. Their fiber content supports digestion, satiety, and gut health, while their low glycemic index helps regulate blood sugar.

How much protein and fiber are in kidney beans?

Per 100g of dried kidney beans, there are approximately 22.53g of protein and a significant amount of dietary fiber, typically around 15-20g. This makes them a powerful plant-based protein source and excellent for digestive health.

Are kidney beans good for weight loss?

Yes, kidney beans can be beneficial for weight loss. Their high fiber and protein content promote satiety, helping you feel full longer and reducing overall calorie intake. They are also relatively low in fat, making them a nutrient-dense addition to a weight management diet.

Are kidney beans vegan and gluten-free?

Yes, kidney beans are naturally vegan as they are a plant-based legume. They are also naturally gluten-free, making them a suitable food choice for individuals following vegan or gluten-free diets.

Can diabetics eat kidney beans?

Absolutely. Kidney beans have a low glycemic index, meaning they cause a slower and more gradual rise in blood sugar levels compared to high-GI foods. Their high fiber content further aids in blood sugar regulation, making them an excellent food choice for managing diabetes.

How do you cook dried kidney beans safely?

Dried kidney beans must be properly prepared to neutralize a toxin called phytohaemagglutinin. Soak them for at least 8 hours, drain, rinse thoroughly, and then boil them vigorously for at least 10 minutes before simmering until tender. Never slow cook unsoaked or undercooked kidney beans.

What do kidney beans taste like and what are they used for?

Kidney beans have a mild, slightly sweet, and earthy flavor with a creamy texture when cooked. They are very versatile and commonly used in chili, stews, soups, salads, and various Latin American and Indian dishes.

How do you store kidney beans?

Dried kidney beans should be stored in an airtight container in a cool, dark, dry place, where they can last for years. Cooked kidney beans should be refrigerated in an airtight container and consumed within 3-4 days, or frozen for up to 6 months.

How long do kidney beans last?

Properly stored dried kidney beans can last for 2-3 years, though their cooking time may increase with age. Canned kidney beans typically last for 2-5 years unopened. Once cooked, they should be eaten within 3-4 days if refrigerated.

Are kidney beans low-carb or keto-friendly?

No, kidney beans are not considered low-carb or keto-friendly. Per 100g of dried beans, they contain approximately 61.29g of carbohydrates. While they offer significant fiber, their net carb count is generally too high for most ketogenic diets.

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