Legumes, Nuts, and Seeds / Beans
Kidney bean seed, white, dried, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 142kcal / 2530kcal (5%) |
Macronutrients
Protein | 6.5 g/ 71g (9%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 27.3 g/ 348g (7%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.13 mg/ 1mg (10%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 215 mg/ 750mg (28%) source |
Phosphorus | 178 mg/ 700mg (25%) source |
Iron | 2.5 mg/ 12mg (20%) source |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Boiled white kidney beans (dried beans cooked until soft).
Why it matters to health
White kidney beans are a good plant-based source of protein and dietary fiber. The fiber helps you feel full longer and supports healthy digestion, which can make it easier to balance your meals (3 full meals + 1–2 snacks daily). They also provide carbohydrates, but with fiber, so they tend to be more filling than refined carbs. For nutrients to watch: they have a small amount of saturated fat (about 0.18 g per 100 g) and very low sodium (about 6 mg), so they’re generally heart-friendly when paired with healthy meals. If you’re managing blood sugar, portion size still matters because beans do contain carbs.
Healthier tips
- Use a 1/2 to 1 cup cooked serving per meal, especially if you also eat rice or noodles.
- Pair with vegetables (like sautéed greens or mixed veggies) and a lean/protein side if needed.
- Choose less salty seasonings; beans are naturally low in sodium.
- If you’re new to beans, start with smaller portions and increase gradually to help your stomach adjust.
- For better texture and easier digestion, soak dried beans before boiling (if you’re cooking from scratch).
Common Filipino dishes
Ginataang monggo, Baked beans (Filipino-style), Beans with rice (white beans), Humba with beans, Lenten bean soup
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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