Beans, kidney, california red, mature seeds, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4.5 MG | 5% | |
| Thiamin | 0.5 MG | 44% | |
| Riboflavin | 0.2 MG | 17% | |
| Niacin | 2.1 MG | 13% | |
| Pantothenic acid | 0.8 MG | 16% | |
| Vitamin B-6 | 0.4 MG | 23% | |
| Folate, total | 394 UG | 99% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 195 MG | 15% | |
| Iron, Fe | 9.4 MG | 52% | |
| Magnesium, Mg | 160 MG | 38% | |
| Phosphorus, P | 405 MG | 32% | |
| Potassium, K | 1,490 MG | 32% | |
| Sodium, Na | 11 MG | 0% | |
| Zinc, Zn | 2.6 MG | 23% | |
| Copper, Cu | 1.1 MG | 122% | |
| Manganese, Mn | 1 MG | 43% | |
| Selenium, Se | 3.2 UG | 6% |
Nutrition Highlights
- Excellent source of protein with 24.4g per 100g, great for muscle building and recovery.
- Very low in fat (0.3g per 100g).
- High in dietary fiber (24.9g per 100g), supporting digestive health.
- Rich source of Iron, Fe (52% of Daily Value per 100g).
- Good source of Magnesium, Mg (38% DV).
- Good source of Phosphorus, P (32% DV).
About Beans, kidney, california red, mature seeds, raw
This food consists of raw, mature seeds of California Red Kidney Beans, belonging to the Legumes and Legume Products category. These beans are a versatile ingredient, commonly used in dishes such as chili, stews, salads, and rice and beans, adding both flavor and texture.
Nutritionally, they are a significant source of plant-based protein, providing 24.37g per 100g serving, essential for muscle building and repair. The high fiber content, at 24.90g per 100g, promotes healthy digestion and contributes to feelings of fullness, beneficial for weight management. With 59.80g of carbohydrates, they provide a sustained energy source. While low in fat (0.25g per 100g), the caloric density is notable at 330 calories per 100g, requiring portion awareness.
Their protein and fiber content makes them suitable for various dietary approaches. They can be a valuable addition to vegetarian and vegan diets, providing a substantial protein source. Individuals focused on weight loss can benefit from the satiating effect of the fiber. To incorporate, soak the beans before cooking to reduce cooking time and improve digestibility. They pair well with whole grains, vegetables, and lean proteins for balanced meals.
Dietary Information
Beans, kidney, california red, mature seeds, raw is considered low-fat, high-protein, high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Beans, kidney, california red, mature seeds, raw include Copper, Cu (122% DV) , Folate, total (99% DV) , Iron, Fe (52% DV) , Thiamin (44% DV) , and Manganese, Mn (43% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 330 calories per 100 grams, Beans, kidney, california red, mature seeds, raw gets 30% of its calories from protein, 72% from carbohydrates, and 1% from fat. This is moderately high, similar to many cooked grains and dairy products.
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