Dry beans such as the kidney bean were first cultivated by humans in South America over 7,000 years ago. Kidney beans have a dark red skin, are creamy inside and are a good source of protein, dietary fiber, vitamins and minerals. According to the USDA National Nutrient Database, 8 oz. of cooked kidney beans has 75 calories.
Protein
You need protein in your diet to support growth and repair of tissues and cells. According to the USDA National Nutrient Database, 8 oz. of cooked kidney beans provides 10.96 g of protein. Men should get 56 g of protein daily and women should get 46 g, as recommended by the Institute of Medicine.
Dietary Fiber
Dietary fiber is important for digestive health and is associated with a reduced risk of heart disease and diabetes. According to the National Institutes of Health, 1/2 cup of kidney beans contains 6 g of fiber. The Institute of Medicine recommends women consume 25 g of fiber daily, and men, 38 g.
Vitamins
Kidney beans are an excellent source of vitamin C. Vitamin C is an important antioxidant and is necessary for the synthesis of collagen. According to the USDA, 8 oz. of kidney beans supplies 80.8 mg of vitamin C. The Institute of Medicine's recommendations are 90 mg of vitamin C daily for men and 75 mg daily for women. Kidney beans are also high in thiamine, niacin and folate.
Minerals
Kidney beans are high in iron, a mineral necessary for the production of new red blood cells. According to the USDA, 8 oz. of cooked kidney beans provides 2.02 mg of iron. The Institute of Medicine recommends women consume 18 mg of iron daily and men consume 8 mg. Kidney beans are also a good source of phosphorus, zinc and magnesium.
Preparation and Uses
You can purchase canned or dried kidney beans at the supermarket. Canned kidney beans have more sodium, and so you should rinse the beans before using. Dried kidney beans should be sorted to remove small stones or damaged beans, rinsed and soaked overnight to decrease cooking time. After soaking, drain the beans, add to a pot, add water to cover beans by 2 inches, boil, cover and simmer until beans are tender. Add cooked kidney beans to soups, salads and casseroles, or mix with rice.
References
- USDA Food and Nutrition Information Center: DRI Tables
- USDA National Nutrient Database for Standard Reference: Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt
- National Institute of Health: National Heart, Lung and Blood Institute: Soluble Fiber Tipsheet
- Utah State University Extension: The Versatile Bean
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