Kidney beans pack a serious nutritional punch, delivering significant amounts of B-complex vitamins and a variety of minerals, but if you're watching your sodium intake, make sure you prepare them without too much salt.
Macronutrients
A 1-cup serving of boiled kidney beans contains 225 calories, 40.36 g of carbohydrates, 15.35 g of protein, 11.3 g of fiber and 0.89 g of fat. Kidney beans are cholesterol free and contain only a negligible amount of saturated fat, but a 1-cup serving prepared with salt can contain up to 412 mg of sodium, or almost 18 percent of the daily total recommended intake for healthy adults.
Vitamins
The same serving of kidney beans provides 57.5 percent of your RDA of folate, 23.6 percent of the RDA of thiamin, 16.3 percent of the RDA of vitamin B-6, 10.3 percent of the RDA of vitamin E and trace amounts of other vitamins.
Minerals
A 1-cup serving of kidney beans offers 36.7 percent of an adult's DRI of manganese, 35.9 percent of the DRI of phosphorus, 19 percent of the DRI of magnesium, 17.2 percent of the DRI of zinc, 15.2 percent of the DRI of potassium and trace amounts of other minerals.
References
- MayoClinic.com: Sodium: How to Tame Your Salt Habit Now
- Colorado State University Extension: Water-Soluble Vitamins
- Colorado State University Extension: Fat-Soluble Vitamins
- Colorado State University Extension: Potassium and Health
- Council for Responsible Nutrition: Vitamin and Mineral Recommendations
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