Recipe Image.
Food

Beans, Kidney

Foods / Beans, Kidney

About This Food

Description

When you think of kidney beans, you may think boring. But despite their lowly culinary status, kidney beans are truly a superfood.

High in both protein and fiber, kidney beans are a low glycemic food that's packed with antioxidants. In fact, kidney beans top blueberries in their ability to quench free-radicals.

Kidney bean cousins include white kidney beans (better known as cannellini beans) which are more mild in flavor than their red-skinned relatives and French kidney beans (called flageolets) -tiny, tender versions of the traditional kidney bean.

Mix kidney beans into soups, sprinkle over salads or try an alluring kidney bean hummus with cumin as an alternative to the standby.

Glycemic Index=28
Glycemic Load=7
Antioxidant Score (ORAC)=8,459

Selecting & Storing

Store dried kidney beans in an airtight container.

Special diets
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Oxalate Diet
  • Pescetarian Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Fiber
  • Protein
  • Folate
  • Thiamin
  • Phosphorous
  • Manganese
Good Source of
  • Iron
  • Magnesium
  • Potassium
  • VitaminK
  • Copper
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Peanuts
  • No Molds
  • No Pseudograins
  • No Coconut
  • No Corn
  • No Yeast
  • No Citrus
  • No Nightshade
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)beans

Chart Icon. View Calorie Breakdown

Calories: 215

Omega-6 / Omega-3 ratio: 2 : 1

Macronutrients
Amount
Total Fat
1.54 g
Saturated Fat
0.36 g
Monounsaturated Fat
0.98 g
Polyunsaturated Fat
0.67 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
210 g
ALA
210 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
37.12 g
Net Carbohydrate
23.55 g
Sugars
4.74 g
Fiber
13.57 g
Protein
13.36 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
0 IU
0%
Vitamin C
3.07 mg
5%
Vitamin D
0 IU
0%
Vitamin E
0.05 IU
0%
Vitamin B6
0.19 mg
10%
Vitamin B12
0 mcg
0%
Vitamin K
10.5 mg
13%
Folate
92.16 mcg
23%
Niacin
1.05 mg
5%
Riboflavin
0.13 mg
8%
Thiamin
0.3 mg
20%
Choline
89.34 mg
16%
Minerals
Calcium
87.04 mg
9%
Copper
0.35 mg
18%
Iron
3 mg
17%
Magnesium
69.12 mg
17%
Manganese
0.43 mg
22%
Phosphorous
230.4 mg
23%
Potassium
606.72 mg
17%
Selenium
2.3 mcg
3%
Sodium
757.76 mg
32%
Zinc
1.18 mg
8%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

Cras justo odio, dapibus ac facilisis in, egestas eget quam. Nullam id dolor id nibh ultricies vehicula ut id elit.