Know what’s on your plate
Red kidney beans
Calories & nutrition facts
mature seeds, raw
Nutrition facts
Per 100 g% DV- Calories 337 kcal —
- Protein 23 g 45%
- Carbohydrate 46 g 17%
- Fat 1.1 g 1%
- Saturated fat 0.2 g 1%
- Fibre 15 g 54%
- Sugars 2.1 g —
- Sodium 12 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 4.5 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 0.21 mg 1%
- Vitamin K 5.6 µg 5%
- Thiamin (B1) 0.61 mg 51%
- Riboflavin (B2) 0.22 mg 17%
- Niacin (B3) 2.1 mg 13%
- Pantothenic acid (B5) 0.78 mg 16%
- Vitamin B6 0.4 mg 23%
- Folate (B9) 394 µg 99%
- Vitamin B12 0 µg 0%
- Choline 65.9 mg 12%
Minerals
- Calcium 83 mg 6%
- Iron 6.7 mg 37%
- Magnesium 138 mg 33%
- Phosphorus 406 mg 32%
- Potassium 1359 mg 29%
- Zinc 2.8 mg 25%
- Copper 0.7 mg 78%
- Manganese 1.1 mg 48%
- Selenium 3.2 µg 6%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 337 | 23 g | 46 g | 1.1 g |
| 1 × cup | 184 g | 620 | 42 g | 85 g | 2 g |
| 1 × tbsp | 12.2 g | 41 | 2.7 g | 5.6 g | 0.1 g |
| 2 × cup | 368 g | 1240 | 83 g | 170 g | 3.9 g |
| ½ × cup | 92 g | 310 | 21 g | 42 g | 1 g |
| 3 × cup | 552 g | 1860 | 124 g | 254 g | 5.9 g |
| 4 × cup | 736 g | 2480 | 166 g | 339 g | 7.8 g |
Similar foods
- Royal red kidney beansmature seeds, raw329 kcal / 100 g
- Dark red kidney beansmature seeds, dry337 kcal / 100 g
- California red kidney beansmature seeds, raw330 kcal / 100 g
- Light red kidney beansmature seeds, dry330 kcal / 100 g
- Kidney beansall types, mature seeds, raw333 kcal / 100 g
- Red beansraw314 kcal / 100 g
- Red rajmah299 kcal / 100 g
- Dried red beanraw310 kcal / 100 g
- Sprouted kidney beansmature seeds, raw29 kcal / 100 g
- Adzuki beansmature seeds, raw329 kcal / 100 g
Questions about Red kidney beans
How do you cook dried red kidney beans safely?
Soak them in plenty of cold water for at least 5 hours, then drain and rinse. Cover with fresh water, boil vigorously for at least 10 minutes, and simmer until completely tender; don’t cook dried kidney beans in a slow cooker.
Do you need to cook tinned red kidney beans?
They’re already cooked, so you can add them straight to a dish. Drain and rinse them first, then heat until piping hot in a chilli, curry or soup.
How should you store cooked red kidney beans?
Cool them promptly, put them in a covered container and refrigerate for up to 3 days. You can also freeze cooked beans in meal-sized portions; thaw them in the fridge or add them frozen to a hot dish.
What can you make with red kidney beans?
They’re a classic addition to chilli con carne and work well in vegetarian chilli, too. In Indian cooking, rajma pairs them with a spiced tomato gravy, rice and often a spoonful of yoghurt.
What can you use instead of red kidney beans?
Pinto beans or black beans make good substitutes in chilli, while butter beans work well in stews but are softer and larger. Use the same amount of cooked beans and add them near the end so they don’t break up.
How do you choose between dried and tinned red kidney beans?
Dried beans are useful when you want to cook a large batch and control the seasoning, but they need soaking and thorough cooking. Tinned beans are ready to use; choose plain ones if you want to season the dish yourself.
Can you eat red kidney beans raw or undercooked?
No. Raw or undercooked kidney beans contain a toxin that can cause severe nausea and vomiting. Soaking alone does not make them safe: boil dried beans vigorously for at least 10 minutes before simmering, and never use a slow cooker for dried beans.
Source: USDA FoodData Central 173744 · per 100 g · carbohydrate per EU label, fibre excluded
