Legumes, Nuts, and Seeds / Beans
Kidney bean seed, black, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 117kcal / 2530kcal (4%) |
Macronutrients
Protein | 3.9 g/ 71g (5%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 24.1 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 85 mg/ 750mg (11%) |
Phosphorus | 146 mg/ 700mg (20%) source |
Iron | 1.9 mg/ 12mg (15%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Boiled dried black kidney beans (seed beans). They’re a plant-based food that’s usually eaten as part of meals, providing protein and carbs, plus fiber.
Why it matters to health
Black kidney beans help support fullness and steady energy because they have dietary fiber (7.6g per 100g) and carbohydrates (24.1g). The low fat (0.6g) and no cholesterol make them a heart-friendly choice. They also provide protein to help with body repair and keeping you satisfied between meals. Sodium is very low (1mg) in this boiled form, which is good for everyday eating. Since they do have carbs, pairing them with veggies and lean protein (or using them as the main protein) helps keep meals balanced.
Healthier tips
- For a typical day (3 meals + 1–2 snacks), use beans as your main protein in one meal, not just as a side.
- Portion idea: start with 1/2 to 1 cup cooked beans per meal, then adjust based on your hunger and activity.
- Pair with non-starchy vegetables (e.g., kangkong, pechay, okra, tomatoes) to add volume and nutrients without adding too much calorie load.
- If you’re watching blood sugar, avoid adding lots of sugar; keep the meal balanced with vegetables and avoid very starchy sides in the same serving.
- For better digestion, soak dried beans before boiling when possible, and rinse well.
Common Filipino dishes
Ginataang monggo, Baked beans, Humba with beans, Black bean soup, Mongo/bean salad
Images
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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