Nutritional Value Of Kidney Beans

Kidney Beans (Phaseolus vulgaris) are dark red annual herbaceous plants, belonging to the family Fabaceae and the genus Phaseolus. These kidney-shaped edible beans are renowned for their high protein and mineral levels and are incorporated in the cuisine culture of a number of places in the world. They are available in both dried and canned forms and can be purchased any time of the year. The dried varieties need to be soaked overnight in water, before they can be used. On the other hand, the canned ones can be used directly in dishes, after rinsing them with fresh water. The major commercial producers of this variety of dried common beans are India, Brazil, Indonesia, China and the United States of America. To help you an idea about the high nutrition value of kidney beans, a Food Rating Chart has been provided in the lines below.

Kidney Beans Nutrition Facts

Amount of Kidney Beans: 1 cup

Total Weight of Kidney Beans: 184 grams

Nutrients	Amount
Basic Components
Protein	43.4 g
Carbohydrates	110 g
Water	21.6 g
Ash	7.0 g
Calories
Total Calories	2567 KJ
Calories From Fat	53.6 KJ
Calories From Carbohydrate Calories From Protein	1880 KJ 632 KJ
Fiber
Dietary Fiber	45.8 g
Starch	45.8 g
Sugar	4.1 g
Glucose	4.1 g
Sucrose	4.1 g
Fructose	4.1 g
Lactose Maltose Galactose	4.1 g 4.1 g 4.1 g
Fats
Total Fat	1.5 g
Saturated Fat	0.2 g
Mono Fat	0.1 g
Poly Fat	0.8 g
Vitamins
Thiamin	1.0 mg
Riboflavin	0.4 mg
Niacin	3.8 mg
Vitamin B6	0.7 mg
Betaine	1.4 mg
Vitamin C	8.3 mg
Vitamin E (Alpha Tocopherol)	0.4 mg
Vitamin E (Beta Tocopherol)	0.4 mg
Vitamin E (Gamma Tocopherol) Vitamin E (Delta Tocopherol)	0.4 mg 0.4 mg
Folate	725 mcg
Vitamin K	35.0 mcg
Pantothenic Acid	1.4 mg
Minerals
Calcium	263 mg
Copper	1.8 mg
Iron	15.1 mg
Magnesium	258 mg
Manganese	1.9 mg
Phosphorus	749 mg
Potassium	2587 mg
Selenium	5.9 mcg
Sodium	44.2 mg
Zinc	5.1 mg
Saturated Fats
16:0 Palmitic	195 mg
18:0 Stearic	25.8 mg
Mono Fats
18:1 Oleic	118 mg
Poly Fats
18:2 Linoleic	328 mg
18:3 Linolenic	513 mg
Other Fats
Omega 3 Fatty Acids	513 mg
Omega 6 Fatty Acids	328 mg
Amino Acids
Alanine	1818 mg
Arginine	2687 mg
Aspartate	5247 mg
Cystine	471 mg
Glutamate	6615 mg
Glycine	1693 mg
Histidine	1207 mg
Isoleucine	1916 mg
Leucine	3463 mg
Lysine	2977 mg
Methionine	653 mg
Phenylalanine	2346 mg
Proline	1840 mg
Serine	2359 mg
Threonine	1825 mg
Tryptophan	513 mg
Tyrosine	1222 mg
Valine	2269 mg

Buying & Storing Tips

Dried kidney beans are packed and stored in a variety of ways, like bulk bins, pre-packaged containers and even in cans. But prior to purchasing, you need to make sure that the beans are covered tightly and there is no evidence of any insect damage or moisture.
Always make sure to purchase kidney beans from a store that has a good product turnover rate.
Canning of beans does not reduce or alter their nutritional values, unlike other canned vegetables. Most of the vegetables are best when they are lightly cooked, for a short duration. The process of canning lowers vegetables’ nutritional value, as the canned variety requires longer cooking time and even high temperatures. However, beans require a longer time to cook, irrespective of whichever form they are available in - canned or otherwise.
The ideal method of storing dried kidney beans is by placing them in an airtight container, in a cool, dark and dry place. This way, they can be stored for a period of about 12 months.
Cooked kidney beans, on the other hand, can be stored and kept fresh for a period of about 3 days, by placing them in a covered container, inside the refrigerator.

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