Kidney Beans Nutrition Facts

Kidney beans, scientifically known as Phaseolus vulgaris, are strong flavored beans characterized by their kidney shapes and reddish-brown color. They are also called chili beans and are used in various cuisines all over the world. Kidney beans are excellent foods to be included in weight loss diets because calories in kidney beans are very low and they have no cholesterol in them. In fact, they contain dietary fibers that lower the bad cholesterol in the body. Before knowing more about the health benefits of kidney beans, let us take a look at some of its important nutrition facts.

Nutritional Value of Canned Kidney Beans

The table given below provides nutrition facts of one cup of canned red kidney beans.

Vitamins
Vitamin C	2.8 mg	Thiamin	0.3 mg
Riboflavin	0.2 mg	Niacin	1.1 mg
Vitamin B6	0.2 mg	Vitamin K	11.0 mcg*
Folate	51.2 mcg	Vitamin E	0.1 mg
Minerals
Calcium	64.0 mg	Iron	3.3 mg
Magnesium	71.7 mg	Zinc	4.2 mg
Sodium	660 mg	Phosphorus	263 mg
Potassium	655 mg	Selenium	1.3 mcg
Fats
Total Fat Content	0.9 g	Monounsaturated Fat	0.4 g
Polyunsaturated Fat	0.4 g	Cholesterol	0.0 mg
Other Macro Nutrients
Water	198 g	Sugar	4.8 g
Protein	13.5 g	Carbohydrate	42.0 g

Note: * - Micro Gram

Nutritional Value of Raw Kidney Beans

The table given below specifies nutrition in one cup of the beans.

Vitamins
Vitamin C	71.2 mg	Thiamin	0.7 mg
Riboflavin	0.5 mg	Niacin	5.4 mg
Vitamin B6	0.2 mg	Vitamin A	3.7 IU
Minerals
Calcium	31.3 mg	Iron	1.5 mg
Magnesium	38.6 mg	Zinc	0.7 mg
Sodium	11.0 mg	Phosphorus	68.1 mg
Potassium	344 mg	Selenium	1.1 mcg
Fats
Total Fat Content	0.9 g	Monounsaturated Fat	0.1 g
Polyunsaturated Fat	0.5 g	Cholesterol	0.0 mg
Other Macro Nutrients
Protein	7.7 g	Carbohydrate	7.5 g

Nutritional Value of Kidney Beans

Kidney beans are known for their high folate, protein and mineral content. Consumption of kidney beans gives you a healthy heart. The folate content in kidney beans helps to lower the homocysteine levels in the body. Homocysteine is basically an amino acid that is related to risks of developing heart problems. Moreover, the high levels of magnesium found in the kidney beans provide added cardiovascular health benefits. Magnesium is an important mineral that helps to avoid hardening of arteries and hence improves the blood, oxygen and nutrients flow in the body. Thus we can say that one can reduce the risk of heart attack and other cardiovascular problems by including kidney beans in the diet. Since these are high in proteins, they make good meat substitutes for vegans. These can be cooked with pastas and brown rice and one can enjoy eating these rich protein sources without worrying about the calories.

Kidney beans, as other types of beans, are high in dietary fibers. They contain fibers that help to reduce the bad cholesterol level in the body and hence reduce heart risks. Consuming one cup of cooked kidney beans completes your 45% of daily intake of fiber. Dietary fibers are very beneficial for human body, specially for healthy bowels. Foods high in dietary fiber like kidney beans, help to avoid constipation and other bowel problems like irritable bowel syndrome (IBS). These fibers also help to stabilize and control the increased blood sugar level. Thus, diabetes patients should include kidney beans and regulate their blood sugar levels. From the above nutrition facts and analysis of kidney beans, you can see that including kidney beans in your diet can prove to be very beneficial.

Kidney beans are available in canned and dried forms and you can cook them in the way you want. So, now when you know the kidney beans nutrition facts, generously include these wonderful tasty beans in your diet.