Red Kidney Beans Nutrition

Kidney beans are named for their shape -- like that of the kidney organ -- and generally come in red and white colors. Kidney beans, particularly red kidney beans, are sturdy and hold their shape well. They also readily absorb surrounding flavors in a dish. These characteristics make them an ideal ingredient for hearty and spicy dishes, such as chili. Red kidney beans are rich in many nutrients and high in dietary fiber, making them a healthful food choice.

Basic Nutrient Stats

According to ELook.org, 1 cup of cooked red kidney beans, or 177 g, provides 224 calories, 1 g of fat, 15 g of protein, 40 g of carbohydrates, 13 g of dietary fiber and 4 mg of sodium. The majority of the calories in red kidney beans come from carbohydrates. The rough caloric breakdown is 70 percent from carbohydrates, 26 percent from protein and 4 percent from fat. Red kidney beans are rich in thiamin or vitamin B1, folate, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.

Carbohydrates and Protein

Red kidney beans are a source of fiber-rich complex carbohydrates which, according to the U.S. Department of Agriculture, should play a large role in your diet. Other complex carbohydrate-rich foods include whole grains, cereals and root vegetables. Carbohydrates provide energy for your body's cells and are the sole energy source for the nervous system. Aside from soybeans, other legumes, such as red kidney beans, are not a "complete" protein food, meaning one that provides all of the essential amino acids, but when paired with a whole grain, such as brown rice, the meal provides all of the essential amino acids. Amino acids are necessary for forming the basic structure of your body's cells, tissues and muscles.

Micronutrients of Note

While there are many excellent food sources of phosphorus, potassium, thiamin and manganese, red kidney beans are rich in other micronutrients that might be deficient in the diets of some people. One cup meets 57 percent of the recommended daily value for folate, 19 percent for magnesium, 28 percent for iron, 12 percent for zinc and 21 percent for copper.
Folate is needed to form DNA, red blood cells and chemical messengers in the nervous system, and to promote heart health. Magnesium is important for healthy bones, energy metabolism, regulating blood pressure and forming chemical messengers in the nervous system. Iron is essential for oxygen transport in the bloodstream and, along with zinc, promotes a healthy immune system. Copper helps the body use iron efficiently and is needed to form collagen.

Fiber Benefits

Red kidney beans, like most legumes, are an excellent food source of both types of dietary fiber important for optimal health: insoluble and soluble fiber. Thirteen grams is roughly half of the dietary fiber most people need for a whole day. According to the World's Healthiest Foods website, more than 4.5 g of the dietary fiber in red kidney beans is in the form of soluble fiber. Together, both types of fiber offer many health benefits. Some of these benefits, according to MayoClinic.com, include lowering blood sugar and blood cholesterol levels, promoting digestive health, aiding in weight management and possibly reducing your risk of developing certain types of cancers.

Health-Promoting Food

The U.S. Department of Agriculture recommends eating legumes, such as red kidney beans, several times weekly for their high fiber content and because they are considered part of two food groups, the vegetable group and the meat and beans group. Thus, they are rich in nutrients found in each of these food groups. As a protein-rich vegetarian-friendly food, kidney beans are versatile and extremely low in fat, providing virtually no saturated fat, unlike red meat. For quick meals, try canned kidney beans that have been rinsed. Use them in place of, or in addition to, ground meat in tacos and chili.