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Red kidney beans are one of the most popular types of kidney beans, the group of which are named “kidney” beans because their shape resembles that of a human kidney organ. Other kidney bean types include: light speckled kidney bean, red speckled kidney bean, and white kidney bean (which is also commonly known as cannellini bean).
These beans were named kidney beans because their shape resembles that of a human kidney!
Red kidney beans are often used in the popular Mexican-originated dish chili con carne, and are staples of other cuisines such as Indian, Southern, and Creole. Some smaller and darker red beans are often used in Caribbean, Jamaican, Spanish, Dutch, and Indonesian food.
Legumes might not be the most fancy, flashy, or exciting foods out there, but don’t let their humble looks deceive you: this food group is a health-boosting powerhouse! And did you know this food family has a secret power – they can actually make music?! You know…”beans, beans, the musical fruit…”
Legumes are the fruit or seed of plants from the Fabaceae (also called Leguminosae) family, which includes members such as beans, lentils, peas, and peanuts. And while technically, the food family includes immature versions of some beans such as edamame and edible podded peas, those green versions are often lumped with vegetables. Therefore, legumes are generally regarded as pulses—the starchy, dried seeds of legume plants.
Legumes were an important staple food for numerous ancient cultures, and every major civilization has included a legume as part of their food system. Over time, legumes became the centerpiece of a number of iconic national dishes through the Middle East, India, Brazil, Greece, Egypt and many more!
Legumes have been, and are to this day, an important staple food for every major civilization in history!
Along with having a long shelf life and extreme versatility, legumes are a very sneaky way to enhancing the nutrient density of meals as they are among the most nutrient-dense starchy plant foods available. They’re rich in phytonutrients, bioactive peptides, essential micronutrients including a large list of minerals, and resistant starch (a form of fiber)—all of which contribute to their wide-ranging health effects.
Red kidney beans contain phytohaemagglutinin which can lead to gastric distress if they are not prepared properly.
Similar to some other legume varieties, raw kidney beans contain a potentially toxic compound known as phytohaemagglutinin which can cause gastric distress for those who eat under or un-cooked beans. As few as 5 raw kidney beans can cause severe food poisoning. Therefore, preparation is important in these bean varieties; specifically boiling them for at least 10 minutes will destroy the toxic components and they will be safe to eat. The FDA offers safe cooking practices for beans, which should be researched before cooking raw legumes. Cooking with canned versions of kidney beans is always safe however, as they are cooked before canning.
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Nutrivore Score for Red Kidney Beans – 413
Red kidney beans have a Nutrivore Score of 413, making them a high nutrient-dense food! Plus, they are a low-fat food; red kidney beans contain 0.4 grams total fat per serving!
Per serving, red kidney beans are a best source (>50% daily value) of polyphenols; an excellent source (20-50% daily value) of copper, dietary fiber, and vitamin B9 (folate); and a good source (10-20% daily value) of iron, magnesium, manganese, phosphorus, potassium, protein, vitamin B1 (thiamin), and vitamin B7 (biotin).
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Red Kidney Bean Nutrition Facts
One serving of red kidney beans is standardized to 1/5 cup raw or about 37 grams (1.3 ounces). When you cook red kidney beans, they increase in volume: 1 cup raw red kidney beans is roughly equivalent to 2 1/2 cups cooked red kidney beans.
Red Kidney Bean Nutrition Facts Per Serving
| Kidney beans, red, raw | Nutrivore Score: 413 | Nutrient Density: High |
|---|---|---|
| Serving Size: 1/5 cup raw or 1/2 cup cooked | Protein: 8.3 grams | Net Carbohydrates: 17.1 grams |
| Calories: 125 | Total Fat: 0.4 grams | Dietary Fiber: 5.6 grams |
| VITAMINS | ||
|---|---|---|
| Vitamin A | 0.0 μg RAE | 0% DV |
| Vitamin B1 (Thiamin) | 225.0 μg | 19% DV |
| Vitamin B2 (Riboflavin) | 79.6 μg | 6% DV |
| Vitamin B3 (Niacin) | 0.8 mg | 5% DV |
| Vitamin B5 (Pantothenic Acid) | 0.3 mg | 6% DV |
| Vitamin B6 (Pyridoxine) | 146.9 μg | 9% DV |
| Vitamin B7 (Biotin) | 3.5 μg | 12% DV |
| Vitamin B9 (Folate) | 145.8 μg | 36% DV |
| Vitamin B12 (Cobalamin) | 0.0 μg | 0% DV |
| Vitamin C | 1.7 mg | 2% DV |
| Vitamin D (D2 + D3) | 0.0 μg | 0% DV |
| Vitamin E | 0.1 mg | 1% DV |
| Vitamin K | 2.1 μg | 2% DV |
| Choline | 24.4 mg | 4% DV |
| Myo-Inositol | 92.1 mg | ~ |
| CoQ10 | ~ | ~ |
| FUNCTIONAL FATS | ||
|---|---|---|
| MUFA | 0.0 g | 0% DV |
| ALA | 132.5 mg | 8% DV |
| EPA + DHA | 0.0 mg | 0% DV |
| CLA | ~ | ~ |
| Linoleic Acid | 0.1 g | 0% DV |
| MCT’s | 0.0 g | ~ |
| MINERALS | ||
|---|---|---|
| Calcium | 30.7 mg | 2% DV |
| Copper | 258.6 μg | 29% DV |
| Iodine | ~ | ~ |
| Iron | 2.5 mg | 14% DV |
| Magnesium | 51.1 mg | 12% DV |
| Manganese | 411.1 μg | 18% DV |
| Phosphorus | 150.2 mg | 12% DV |
| Potassium | 502.8 mg | 11% DV |
| Selenium | 1.2 μg | 2% DV |
| Sodium | 4.4 mg | 0% DV |
| Zinc | 1.0 mg | 9% DV |
| PHYTONUTRIENTS | ||
|---|---|---|
| Carotenoids | 0.0 μg | ~ |
| Polyphenols | 1985.3 mg | ~ |
| Phytosterols | 49.6 mg | ~ |
| Glucosinolates | ~ | ~ |
| Thiosulfinates | ~ | ~ |
| Betalains | ~ | ~ |
| AMINO ACIDS & PEPTIDES | ||
|---|---|---|
| Taurine | ~ | ~ |
| Ergothioneine | 0.2 mg | ~ |
Red Kidney Bean Nutrition Varies With Cooking and Processing
The Nutrivore Score of red kidney beans varies based on method of preparation and processing. Conveniently, canned red kidney beans are available at most grocery stores.
| NUTRIVORE SCORE | |
|---|---|
| Red kidney beans, mature seeds, canned, drained solids | 355 |
| Red kidney beans, mature seeds, canned, drained solids, rinsed in tap water | 365 |
| Red kidney beans, mature seeds, canned, solids and liquids | 393 |
| Red kidney beans, mature seeds, cooked, boiled, with salt | 409 |
| Red kidney beans, mature seeds, cooked, boiled, without salt | 409 |
| Red kidney beans, mature seeds, raw | 413 |
Kidney Bean Nutrition Varies With Type and Sprouting
Kidney beans are available in a multitude of colors, from various shades of red, to speckled, to white – eat the ones you enjoy best! Sprouted versions of kidney beans are germinated by soaking in water until a new plant (or sprout) starts to grow!
| NUTRIVORE SCORE | |
|---|---|
| California red kidney beans, mature seeds, raw | 2191 |
| Kidney beans, all types, mature seeds, raw | 2172 |
| Kidney beans, mature seeds, sprouted, raw | 7111 |
| Red kidney beans, mature seeds, raw | 413 |
| Royal red kidney beans, mature seeds, raw | 2121 |
Bean Nutrition Varies With Type
There are numerous kinds of beans, ranging in color, flavor, shape, size, texture, and nutrient profile, which means their Nutrivore Scores vary as well. Choose the ones you like best but try incorporating different varieties in your diet to maximize all the nutrition that beans have to offer.
| NUTRIVORE SCORE | |
|---|---|
| Adzuki beans, mature seeds, raw | 5761 |
| Black beans, mature seeds, raw | 446 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | 238 |
| Chickpeas (Garbanzo beans), mature seeds, raw | 454 |
| Cranberry (Roman) beans, mature seeds, raw | 2651 |
| Fava beans (Broad beans), mature seeds, raw | 442 |
| Great Northern beans, mature seeds, raw | 419 |
| Kidney beans, red, mature seeds, raw | 413 |
| Lima beans, large, mature seeds, raw | 304 |
| Mung beans, mature seeds, raw | 249 |
| Navy beans, mature seeds, raw | 269 |
| Pinto beans, mature seeds, raw | 390 |
| Soybeans, mature seeds, raw | 326 |
| White beans, mature seeds, raw | 2221 |
Have you “bean” impressed with all of the nutrition in red kidney beans? Maybe your friends will be too!
Health Benefits of Red Kidney Bean Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 1/5-cup serving of red kidney beans and see how they benefit our health.
Red Kidney Beans Provide 1985.3 mg of Polyphenols
Red kidney beans are a best source of polyphenols, providing a whopping 1985.3 mg of polyphenols per 1/5-cup serving!
Polyphenols play a huge role in protecting against cancer, heart disease, diabetes, asthma, osteoporosis, neurodegenerative diseases, and other conditions associated with oxidative stress. In fact, a major reason foods like red wine and olive oil (as well as diets rich in both, such as the Mediterranean diet) show up as so beneficial may be due to their high polyphenol content! Along with chronic diseases, supplementing with polyphenols has been shown to protect against infections and reduce the signs of aging. Polyphenols exert their most potent effects by acting as antioxidants—preventing cellular damage by neutralizing hazardous oxygen radicals and improving cellular health as a result (which, in turn, benefits virtually every system in the body). As a result of their antioxidant properties, polyphenols also boost the immune system and protect against both chronic and acute diseases. In addition, polyphenols can help regulate enzyme function, stimulate cell receptors, modulate the functions of inflammatory cells (including T and B lymphocytes, macrophages, platelets, and natural killer cells), alter adhesion molecule expression, affect nerve cells and cardiac muscle cells, and exert antiviral effects. Learn more about polyphenols here.
Red Kidney Beans Provide 36% DV Vitamin B9 (Folate)
Red kidney beans are an excellent source of vitamin B9 (folate), providing 36% of the daily value per 1/5-cup serving!
Vitamin B9 (folate) is an essential B vitamin that plays roles in blood cell production, the formation of genetic material (including DNA), and cell growth and function. It’s particularly important during pregnancy, when folate demands increase due to the rapid creation of new cells and DNA. Along with helping protect against fetal development problems, folate can support cardiovascular health, potentially protect against certain cancers, and reduce the risk of cognitive and neurological disorders later in life. Learn more about vitamin B9 here.
Red Kidney Beans Provide 29% DV Copper
Red kidney beans are also an excellent source of copper, providing 29% of the daily value per 1/5-cup serving!
Copper is a trace mineral that’s essential for all living organisms. Copper serves as a component of numerous enzymes and proteins in the body, giving it diverse roles in the growth, development, and maintenance of various organs (including the heart and brain), bone, and connective tissue. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells. Learn more about copper here.
Red Kidney Beans Provide 5.6 g of Fiber
Red kidney beans are an excellent source of dietary fiber, providing 5.6 g of fiber per 1/5-cup serving!
Fiber serves as substrate for the trillions of microbes that inhabit our digestive tracts, collectively referred to as the gut microbiome. Through their metabolism of fiber, these resident microbes benefit us in a whole host of ways, including aiding digestion, vitamin production, detoxification, regulation of cholesterol metabolism, providing resistance to pathogens, immune regulation, neurotransmitter regulation, regulation of gene expression, and more! In fact, every human cell is impacted by the activities of our gut microbes. A healthy gut microbial community is essential for our health. And, the converse is also true: An aberrant gut microbiome has been linked to conditions as wide-ranging as cancer, obesity, diabetes, cardiovascular disease, anxiety, depression, neurodegenerative diseases, autism, autoimmune disease, ulcers, IBD, liver disease, gout, PCOS, osteoporosis, systemic infections, allergies, asthma, and more!
Fiber has other benefits, like regulating peristalsis of the intestines (the rhythmic motion of muscles around the intestines that pushes food through the digestive tract), stimulating the release of the suppression of the hunger hormone ghrelin (so we feel more full), and slowing the absorption of simple sugars into the bloodstream to regulate blood sugar levels and avoid the excess production of insulin. Fiber also binds to various substances in the digestive tract (like hormones, bile salts, cholesterol, and toxins) and, depending on the type of fiber, can facilitate either elimination or reabsorption (for the purpose of recycling, which is an important normal function for many substances like bile salts and cholesterol), both of which can be extremely beneficial—if not essential—for human health.
The recommended dietary intake for fiber is 14 grams per 1000 kcal, which translates to 28 grams of fiber, if you eat a 2,000 calorie per day diet. However, there are many studies showing greater benefits from even higher levels of intake. Lear more about fiber here.
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How Much Red Kidney Beans Should We Eat Per Day?
On average, legumes are the most nutrient-dense starchy plant foods we can choose to eat, thanks to their high fiber content and phytonutrients, all of which result in diverse health benefits!
In epidemiological studies, consumption of legumes is frequently associated with better health and greater longevity. This is attributable to their amazing nutrient-density (especially fiber, vitamins and minerals) and the fact that they’re particularly great for increasing growth of probiotic bacteria in our guts. Across studies, beans have demonstrated a great number of health benefits, likely due to their combination of fiber and phytonutrients. A high consumption of beans is associated with reduced waist size, lower risk of obesity, and lower systolic blood pressure.
A large 2017 meta-analysis showed that all-cause mortality (a general indicator of health and longevity) decreased by 16% with increasing intake of legumes up to 150 grams (3 servings) per day. And, in a 2021 study, eating 3+ servings of legumes per week reduces all-cause mortality by 17% compared to 2 servings per month. Learn more about legumes here.
Kidney beans are known to improve gut microbiome composition and metabolic activity.
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USDA Food Central Database: Beans, kidney, red, mature seeds, raw
Watanabe T, Kioka M, Fukushima A, Morimoto M, Sawamura H. Biotin content table of select foods and biotin intake in Japanese. Int J Anal Bio-Sci. 2014. Vol 2(4):109-125.
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