Kidney beans: nutrition facts & data
|
Nutrition facts per 100g |
Kidney beans |
avg Legumes[1]
|
|---|---|---|
| Calories (kcal) | 293.0 | 198.3 |
| Fat (g) | 1.0 | 4.0 |
| Protein (g) | 22.0 | 15.0 |
| Carbohydrates (g) | 36.0 | 20.4 |
| Mono- & Di-Saccharides (g) | 1.0 | 20.4 |
| Polysaccharides (g) | 34.0 | 20.4 |
| Fibers (g) | 21.0 | 9.8 |
| Sodium (mg) | 20.0 | 141.1 |
| Water (g) | 11.0 | 46.1 |
Breakdown in percent (%) of total calories
An average portion size (60g) of Kidney beans contain:
- 175.8 Calories
- 0.6g of Fat
- 13.2g of Protein
- and 21.6g of Carbs
- 12.0mg of sodium - 0.0% of the RDA for sodium.
- 90.0mg of Magnesium, that covers 0.2% of the recommended daily allowance (RDA) for Magnesium.
- 1.8mg of Zinc - 0.2% of the RDA for Zinc.
- 3.8mg of Iron - 0.3% of the RDA for Iron.
- 822.0mg of Potassium - 0.2% of the RDA for Potassium.
- 2.4mg of Vitamin C - 0.0% of the RDA for Vitamin C.
- No Vitamin B12
For every gram of carbs in Kidney beans you get
- 0.61 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Legumes have on average 0.73g of proteins per 1 gram of carbs.
- 0.03 grams of fat (total average 0.66g, other foods in Legumes 0.20g)
- 0.58 grams of fibers (total average 0.13g, other foods in Legumes 0.48g)
Nutrient distribution per gram
What vitamins are in Kidney beans?
|
Vitamins per 100g |
Kidney beans |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 4.0 | 2.2 |
| Vitamin E (mg) | 0.5 | 1.5 |
| Vitamin B1 / Thiamine (mg) | 0.7 | 0.3 |
| Vitamin B2 (mg) | 0.2 | 0.1 |
| Vitamin B6 (mg) | 0.4 | 0.2 |
| Vitamin B9 / Folate (μg) | 180.0 | 102.5 |
| Vitamin B12 (μg) | 0.0 | 0.0 |
| Retinol (μg) | 0.0 | 0.5 |
| beta-Carotene (μg) | 10.0 |
Are Kidney beans rich in vitamins?
The following chart displays the amount of vitamins per portion Size (60g) for Kidney beans of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Kidney beans
|
Minerals per 100g |
Kidney beans |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 150.0 | 96.4 |
| Zinc (mg) | 3.0 | 1.9 |
| Sodium (mg) | 20.0 | 141.1 |
| Calcium (mg) | 100.0 | 102.7 |
| Iron (mg) | 6.4 | 4.4 |
| Potassium (mg) | 1,370.0 | 608.0 |
| Phosphorus (mg) | 410.0 | 226.8 |
Are Kidney beans high in minerals?
Again, for every mineral contained in Kidney beans we looked at the portion size (60g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Kidney beans
36.0% of Kidney beans are carbs, per serving of 60g that makes 21.6g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Kidney beans |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 1.0 | 2.1 |
| Polysaccharides (g) | 34.0 | 17.7 |
| Total carbs (g) | 36.0 | 20.4 |
How high are the Glycemic Index and the Glycemic Load for Kidney beans?
The Glycemic Index of Kidney beans is 35, which would be considered as low. The Glycemic Load in a normal serving is 7.6 and can be regarded as low.
Allergens in Kidney beans
- are Gluten free
- have no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Kidney beans
Of the 1.0g total fat per 100g in Kidney beans, 0.2g are saturated fatty acids (SFA), 0.7g are monounsaturated fatty acids (MUFA) and 0.1g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.