Know what’s on your plate
Red kidney beans
Calories & nutrition facts
dried, raw
Nutrition facts
Per 100 g% DV- Calories 256 kcal —
- Protein 22 g 45%
- Carbohydrate 22 g 8%
- Fat 1.9 g 2%
- Saturated fat 0.3 g 1%
- Fibre 31 g 109%
- Sugars 3.4 g —
- Sodium 0.25 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0.59 µg 0%
- Vitamin C 0.4 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.08 mg 1%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.26 mg 22%
- Riboflavin (B2) 0.13 mg 10%
- Niacin (B3) 1.9 mg 12%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.33 mg 19%
- Biotin (B7) 8.3 µg 28%
- Folate (B9) 93 µg 23%
- Vitamin B12 0 µg 0%
- Choline 65.9 mg 12%
Minerals
- Calcium 102 mg 8%
- Iron 5.2 mg 29%
- Magnesium 139 mg 33%
- Phosphorus 430 mg 34%
- Potassium 1288 mg 27%
- Zinc 2.4 mg 21%
- Copper 0.74 mg 82%
- Manganese 1.1 mg 47%
- Selenium 2.1 µg 4%
- Iodine 0 µg 0%
Similar foods
- Royal red kidney beansmature seeds, raw329 kcal / 100 g
- Dark red kidney beansmature seeds, dry337 kcal / 100 g
- Light red kidney beansmature seeds, dry330 kcal / 100 g
- California red kidney beansmature seeds, raw330 kcal / 100 g
- Red kidney bean curryPunjabi, homemade106 kcal / 100 g
- Kidney beansraw272 kcal / 100 g
- Red beansraw314 kcal / 100 g
- Dried red beanraw310 kcal / 100 g
- Dried beansraw326 kcal / 100 g
- Red rajmah299 kcal / 100 g
Questions about Red kidney beans
Do you have to soak dried red kidney beans before cooking them?
Soaking overnight in plenty of cold water shortens the cooking time and helps the beans cook evenly. Drain and rinse them before cooking; don’t use the soaking water.
How do you cook red kidney beans safely?
After soaking, cover them with fresh water, bring to a rolling boil and boil for at least 10 minutes, then simmer until completely tender. Don’t cook dried kidney beans from raw in a slow cooker: it may not get hot enough to destroy their natural toxin.
How should you store cooked red kidney beans?
Cool them promptly, then keep them in a covered container in the fridge and use within three to four days. You can also freeze cooked beans in meal-sized portions.
What dishes can you make with red kidney beans?
They’re a classic in chilli con carne and the Indian curry rajma. Add them to soups, stews or salads, or mash some into the sauce to make it thicker.
What can you use instead of red kidney beans in chilli?
Pinto beans or black beans work well, though they’re softer and have a different flavour. If using tinned beans, drain and rinse them, then stir them in near the end so they don’t break up.
Are red kidney beans high in fibre?
Yes. A 100 g portion contains 31 g of fibre, making red kidney beans high in fibre.
What nutrients stand out in red kidney beans?
They’re a source of magnesium, phosphorus, iron and zinc. They also contain 22 g of protein per 100 g.
Source: Frida (Denmark) 1802 · per 100 g · carbohydrate per EU label, fibre excluded
