Legumes, Nuts, and Seeds / Beans
Kidney bean seed, black, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 374kcal / 2530kcal (14%) |
Macronutrients
Protein | 20.2 g/ 71g (28%) | ||||||
Total Fat | 1.9 g/ 42g (4%) low | ||||||
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Total Carbs | 69.1 g/ 348g (19%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.56 mg/ 1mg (46%) high |
Vit B2 | 0.2 mg/ 1mg (15%) |
Vit B3 | 2.4 mg NE/ 16mg NE (15%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 230 mg/ 750mg (30%) source |
Phosphorus | 342 mg/ 700mg (48%) high |
Iron | 4.5 mg/ 12mg (37%) high |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Dried black kidney beans (seed), a legume used as a plant-based protein. When cooked, they become soft and filling, and they’re commonly used in soups, stews, and rice/bean mixes.
Why it matters to health
Black kidney beans are a good choice for everyday meals because they provide fiber (16.5g per 100g) and protein, which help you feel full and support steady energy between meals. They also have low fat (1.9g total; 0.49g saturated) and very low sodium (5mg per 100g) when you cook them without salty add-ons. The carbohydrates come mostly from beans’ natural carbs, and the fiber helps slow digestion, which can be helpful for blood sugar control.
Practical note: Beans are high in fiber, so if you’re not used to them, start with smaller portions to avoid bloating. Also, the calories are relatively high per 100g dry, so portion and cooking method matter.
Practical note: Beans are high in fiber, so if you’re not used to them, start with smaller portions to avoid bloating. Also, the calories are relatively high per 100g dry, so portion and cooking method matter.
Healthier tips
- Portion: For a balanced day (3 meals + 1–2 snacks), aim for about 1/2 to 1 cup cooked beans per meal, depending on your overall rice/ulam and activity.
- Pair smart: Combine with vegetables (like sautéed kangkong, pechay, or mixed veggies) and a leaner carb portion (rice or root crops) for a complete plate.
- Watch the add-ons: Keep sodium lower by limiting salty toppings (processed meats, extra bagoong, or very salty broth).
- Gentle start: If it’s your first time eating beans often, increase gradually and drink enough water.
- Cooking tip: Soak and cook well to improve texture and make them easier to digest.
Common Filipino dishes
Ginataang monggo, Baked beans (Filipino-style), Black beans with rice, Kare-kare with beans/legumes, Humba with beans (variation), Bean-based sopas
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Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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