The kidney bean is a member of the legume family. Used in salads, soups and entrées, it provides a balance of carbohydrates, protein and fiber. At the same time, the kidney bean is low in fat and free of cholesterol. The American Heart Association and the American Institute for Cancer Research recommend eating legumes as part of a healthy diet.
Calories, Carbohydrates, Fat and Protein
One cup of cooked kidney beans contains 225 calories. This serving provides 40 g of carbohydrates, 15 g of protein and 1 g of fat. It also includes 11 g of fiber, which constitutes 45 percent of the total daily recommended allowance.
Vitamins
Kidney beans are rich in folate (a form of vitamin B) and vitamin K. A one-cup serving provides 230 micrograms of folate, or more than 50 percent of daily needs. It also contains 14.9 micrograms of vitamin K. Although the vitamin K content could be beneficial, beware if you are taking a blood thinner, as consuming inconsistent amounts of this vitamin may render your medication less effective.
Minerals
Kidney beans contain minerals that are beneficial to health. A one-cup serving of kidney beans provides 3.9 mg of iron, which is 22 percent of daily needs. The same serving supplies 6 percent of daily recommended calcium. In addition, a cup of kidney beans provides 74.3 mg of magnesium and 244 mg of phosphorus. Kidney beans are rich in potassium, yielding 717 mg of this mineral per serving. These legumes also contain trace minerals such as copper, manganese and zinc.
How to Eat More Kidney Beans
Available in either dry-bean or canned form, kidney beans offer an inexpensive way to add protein, carbohydrates and fiber to main dishes, salads and soups. Be creative and add kidney beans to tossed salads. Alternatively, prepare kidney bean salad, baked kidney beans, kidney bean soup, or kidney beans and rice as a side dish. Add kidney beans to your main meat dish, or use them as a meat substitute. Consider serving kidney bean chili as an entrée.
Overall Health Benefits
According to the American Heart Association and the American Institute for Cancer Research, the legume family of which kidney beans are a part may lower the risk of cancer, diabetes and heart disease. The high fiber content of kidney beans may slow digestion to make it easier for people with diabetes to control their blood sugar. Because kidney beans are rich in fiber and protein, low in fat and cholesterol-free, people who are prone to develop heart disease should eat more kidney beans regularly to lose weight and reduce their cholesterol.
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