Legumes, Nuts, and Seeds / Beans
Kidney bean seed, red, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 138kcal / 2530kcal (5%) |
Macronutrients
Protein | 7.9 g/ 71g (11%) | ||||||
Total Fat | 0.9 g/ 42g (2%) low | ||||||
| |||||||
Total Carbs | 24.6 g/ 348g (7%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.08 mg/ 1mg (6%) |
Vit B2 | 0.08 mg/ 1mg (6%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 81 mg/ 750mg (10%) |
Phosphorus | 202 mg/ 700mg (28%) source |
Iron | 2.6 mg/ 12mg (21%) source |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
This is boiled red kidney beans (dried beans cooked until soft). They’re a good plant-based source of protein and carbohydrates, with lots of fiber.
Why it matters to health
Kidney beans help support health because they provide fiber (7.9g per 100g) which can help you feel full and support regular digestion. They also give protein to help maintain and repair body tissues, making them a great choice for balanced meals.
They have some carbohydrates (24.6g) and a small amount of sugar (0.3g), so pairing them with vegetables and controlling the portion helps keep your meals balanced. Sodium is very low (2mg per 100g), which is good—just be mindful if you add salty ingredients (like canned sauces or extra salt).
They have some carbohydrates (24.6g) and a small amount of sugar (0.3g), so pairing them with vegetables and controlling the portion helps keep your meals balanced. Sodium is very low (2mg per 100g), which is good—just be mindful if you add salty ingredients (like canned sauces or extra salt).
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), use kidney beans as your main protein in meals like lunch or dinner.
- Try ½ to 1 cup cooked per serving, then add rice or root crops in a smaller portion and load up on vegetables.
- To make digestion easier, soak dried beans before cooking (if you’re starting from dried), and rinse well.
- If you’re watching salt, avoid very salty toppings (e.g., extra bagoong, salty sauces). Use herbs, garlic, onions, and spices for flavor.
- For snacks, consider a small portion of bean-based dips (like hummus-style) with veggies instead of sugary snacks.
Common Filipino dishes
Ginataang monggo, Baked beans, Kare-kare with beans, Humba-style beans, Red bean dessert (sweetened)
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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon