Legumes, Nuts, and Seeds / Beans
Kidney bean seed, red, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 348kcal / 2530kcal (13%) |
Macronutrients
Protein | 19.3 g/ 71g (27%) | ||||||
Total Fat | 1.5 g/ 42g (3%) low | ||||||
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Total Carbs | 64.2 g/ 348g (18%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.35 mg/ 1mg (29%) source |
Vit B2 | 0.21 mg/ 1mg (16%) source |
Vit B3 | 2.2 mg NE/ 16mg NE (13%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 115 mg/ 750mg (15%) |
Phosphorus | 353 mg/ 700mg (50%) high |
Iron | 6.9 mg/ 12mg (57%) high |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Red kidney beans (dried). These are legumes that you soak and cook until soft. They’re a good plant-based source of protein and fiber.
Why it matters to health
Kidney beans help keep you full because they’re high in dietary fiber (15.2 g per 100 g) and also provide protein as a main plant food. The fiber supports healthy digestion and can help manage blood sugar response after meals. They’re also low in fat (1.5 g) and have very low sodium (12 mg), which is helpful for everyday eating. For cautions: they do contain carbohydrates (64.2 g) and some people may experience gas or bloating—this usually improves with proper soaking, thorough cooking, and starting with smaller portions.
Healthier tips
- For daily meals: include kidney beans in your lunch or dinner (about 1/2 to 1 cup cooked, depending on your needs) so your plate stays balanced with rice/vegetables.
- Soak dried beans overnight and cook until very tender to improve texture and reduce digestive discomfort.
- Pair with vegetables (e.g., ampalaya, kangkong, squash) and a source of healthy fats (like a small amount of olive oil or avocado) for better overall balance.
- If you’re prone to gas, start with a smaller serving and increase gradually over the week.
- Choose low-sodium seasonings and avoid very salty toppings.
Common Filipino dishes
Ginataang monggo with beans, Baked beans (Filipino-style), Kare-kare with beans, Humba with beans, Red kidney bean salad, Beans and rice
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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