Legumes, Nuts, and Seeds / Beans
Kidney bean seed, white, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 354kcal / 2530kcal (13%) |
Macronutrients
Protein | 18.8 g/ 71g (26%) | ||||||
Total Fat | 1.1 g/ 42g (2%) low | ||||||
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Total Carbs | 67.1 g/ 348g (19%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.42 mg/ 1mg (35%) high |
Vit B2 | 0.18 mg/ 1mg (13%) |
Vit B3 | 1.7 mg NE/ 16mg NE (10%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 105 mg/ 750mg (14%) |
Phosphorus | 278 mg/ 700mg (39%) high |
Iron | 5.3 mg/ 12mg (44%) high |
Sodium | 16 mg/ 1500mg (1%) very low |
What is this food?
Dried white kidney beans (seed), cooked from dried beans. They’re a plant-based legume and a good source of protein and fiber.
Why it matters to health
White kidney beans help you feel full longer because they’re high in dietary fiber (15.5 g per 100 g) and also provide protein (they’re a legume). The fiber supports healthy digestion and can help with steadier blood sugar after meals. They also have low fat (1.1 g total fat, 0.28 g saturated fat) and very low sodium (16 mg), which is helpful for everyday heart health. Since they’re also carbohydrate-containing (67.1 g total carbs) and fairly calorie-dense (354 kcal per 100 g), portion size matters—especially if you’re already eating rice or other starchy foods at the same meal.
Healthier tips
- For meals: pair beans with rice or corn in a balanced portion (e.g., half rice, half beans) and add lots of non-starchy vegetables (like pechay, kangkong, carrots, or squash).
- For snacks: use a small serving of bean salad or mashed beans with veggies instead of sugary snacks.
- Soak dried beans overnight and cook until soft to improve texture and make them easier to digest.
- Watch added salt—choose less salty broth or season with garlic, onion, herbs, and spices.
- If you’re eating 3 full meals plus 1–2 snacks daily, include beans in one meal or one snack rather than all day, so your total carbs and calories stay balanced.
Common Filipino dishes
Ginataang monggo, Baked beans, Humba with beans, Adobong sitaw at beans, White bean salad, Beans and rice (refried or stewed)
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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