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Dark Red Kidney Beans
Legumes
Nutri-ScoreA

Dark Red Kidney Beans

Phaseolus vulgaris

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dark Red Kidney Beans provides 127 kcal, 8.7g of protein, 22.8g of carbohydrates, and 6.4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dark red kidney beans are a rich source of protein, fiber, and essential nutrients, making them a staple in many diets worldwide. They are known for their deep color and firm texture, which holds up well in cooking.

Also known as:
Red Kidney BeansDark Kidney Beans
Scientific NamePhaseolus vulgaris
Region of OriginCentral and South America
Popular Comparisons:
Dark Red Kidney BeansDark Red Kidney BeansVSAcutifolius BeanAcutifolius BeanDark Red Kidney BeansDark Red Kidney BeansVSAdzuki BeanAdzuki BeanDark Red Kidney BeansDark Red Kidney BeansVSAdzuki BeansAdzuki BeansDark Red Kidney BeansDark Red Kidney BeansVSRed Adzuki BeansRed Adzuki BeansDark Red Kidney BeansDark Red Kidney BeansVSAnasazi BeanAnasazi BeanDark Red Kidney BeansDark Red Kidney BeansVSAnasazi BeansAnasazi BeansDark Red Kidney BeansDark Red Kidney BeansVSAppaloosa BeanAppaloosa BeanDark Red Kidney BeansDark Red Kidney BeansVSBaby Lima BeanBaby Lima BeanDark Red Kidney BeansDark Red Kidney BeansVSBambara GroundnutBambara GroundnutDark Red Kidney BeansDark Red Kidney BeansVSBambara GroundnutsBambara Groundnuts

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
67%
Fiber6.4g
Total32.0g
Protein
8.7g(27%)
Fats
0.5g(2%)
Carbohydrates
22.8g(71%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin b6 (pyridoxine)0.1 mg (5%)
Folate130 mcg (33%)
Vitamins with less than 2% DV
Vitamin C: 0.5 mg

Minerals

Major Source (≥ 2% DV)
Iron2.9 mg (16%)
Magnesium45 mg (11%)
Potassium403 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, dark red kidney beans help promote digestive health and regularity.
✓High in plant-based protein, they are an excellent meat alternative for vegetarians and vegans.
✓Packed with antioxidants, they may help reduce the risk of chronic diseases by combating oxidative stress.
✓Their low glycemic index makes them suitable for blood sugar management.

Possible Risks & Side Effects

!Raw or undercooked kidney beans contain toxins that can cause nausea and vomiting; always cook thoroughly.
!Some individuals may experience digestive discomfort due to the high fiber content.

How to Prepare & Consume

Soak dried beans overnight and cook them thoroughly to eliminate toxins. They can be added to soups, stews, and salads for added nutrition.

Smart Selection & Storage

How to Select

Choose kidney beans that are firm and shiny, avoiding any that are cracked or have blemishes. For dried beans, check for a uniform color.

How to Store

Store dried beans in a cool, dry place in an airtight container. Cooked beans should be refrigerated and consumed within 5 days.

Myths vs Realities

MythEating beans will make you gassy.
RealityWhile beans can cause gas, soaking and cooking them properly can minimize this effect.
MythAll beans are the same nutritionally.
RealityDifferent beans have varying nutrient profiles; kidney beans are particularly high in protein and fiber.
MythYou can't eat beans if you have a sensitive stomach.
RealityMany people with sensitive stomachs can enjoy beans by starting with small amounts and ensuring they are well-cooked.

Healthy Recipes

Spicy Kidney Bean and Quinoa Salad

A refreshing salad packed with protein and fiber, featuring spicy kidney beans and nutty quinoa, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked dark red kidney beans
  • 1 cup cooked quinoa
  • 1/2 cup diced bell peppers
  • 1/4 cup chopped red onion
  • 1/4 cup cilantro
  • 2 tablespoons olive oil
  • 1 tablespoon lime juice
  • 1 teaspoon chili powder
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked kidney beans and quinoa.
  2. 2. Add the diced bell peppers, red onion, and cilantro.
  3. 3. In a small bowl, whisk together the olive oil, lime juice, chili powder, salt, and pepper, then pour over the salad and toss to combine.

Kidney Bean and Sweet Potato Chili

A hearty and warming chili that combines kidney beans and sweet potatoes for a nutritious and satisfying meal.

Ingredients
  • 1 can dark red kidney beans, drained
  • 1 large sweet potato, diced
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • Salt to taste
  • 2 cups vegetable broth
Instructions
  1. 1. In a large pot, sauté the onion and garlic until translucent.
  2. 2. Add the diced sweet potato, chili powder, cumin, and salt, stirring for a few minutes.
  3. 3. Pour in the diced tomatoes and vegetable broth, then add the kidney beans. Simmer for 30 minutes until sweet potatoes are tender.

Kidney Bean and Avocado Toast

A nutritious twist on classic avocado toast, topped with seasoned kidney beans for added protein and flavor.

Ingredients
  • 1 cup cooked dark red kidney beans
  • 1 ripe avocado
  • 2 slices whole-grain bread
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Red pepper flakes (optional)
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
  3. 3. Spread the avocado on the toast and top with kidney beans and a sprinkle of red pepper flakes.

Kidney Bean and Spinach Stuffed Peppers

Colorful bell peppers stuffed with a savory mixture of kidney beans, spinach, and spices, baked to perfection.

Ingredients
  • 4 bell peppers, halved
  • 1 can dark red kidney beans, drained
  • 2 cups fresh spinach
  • 1 cup cooked brown rice
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix kidney beans, spinach, brown rice, garlic powder, onion powder, salt, and pepper.
  3. 3. Stuff the mixture into the halved bell peppers, top with cheese if desired, and bake for 25-30 minutes.

Kidney Bean and Vegetable Stir-Fry

A quick and colorful stir-fry featuring kidney beans and a variety of vegetables, perfect for a healthy weeknight dinner.

Ingredients
  • 1 can dark red kidney beans, drained
  • 2 cups mixed vegetables (broccoli, bell peppers, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add garlic and ginger, sautéing for 1 minute before adding mixed vegetables.
  3. 3. After 5 minutes, add kidney beans and soy sauce, cooking for an additional 3-4 minutes until heated through.

Kidney Bean and Corn Tacos

Delicious and healthy tacos filled with kidney beans, corn, and fresh toppings, making for a fun and nutritious meal.

Ingredients
  • 1 can dark red kidney beans, drained
  • 1 cup corn (fresh or frozen)
  • 8 small corn tortillas
  • 1 avocado, sliced
  • 1/2 cup diced tomatoes
  • 1/4 cup chopped cilantro
  • Lime wedges for serving
Instructions
  1. 1. In a skillet, heat the kidney beans and corn until warmed through.
  2. 2. Warm the corn tortillas in a separate pan or microwave.
  3. 3. Assemble the tacos by filling tortillas with the bean and corn mixture, then top with avocado, tomatoes, and cilantro, serving with lime wedges.

Kidney Bean and Brown Rice Bowl

A nourishing bowl featuring kidney beans, brown rice, and fresh vegetables, drizzled with a zesty dressing.

Ingredients
  • 1 cup cooked dark red kidney beans
  • 1 cup cooked brown rice
  • 1 cup mixed greens
  • 1/2 cup diced cucumber
  • 1/4 cup shredded carrots
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked brown rice and kidney beans.
  2. 2. Top with mixed greens, cucumber, and shredded carrots.
  3. 3. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper, then drizzle over the bowl before serving.

Kidney Bean Hummus

A healthy twist on traditional hummus, using kidney beans for a vibrant color and unique flavor, perfect as a dip or spread.

Ingredients
  • 1 can dark red kidney beans, drained
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine kidney beans, tahini, olive oil, garlic, lemon juice, and salt.
  2. 2. Blend until smooth, adding water as needed to reach desired consistency.
  3. 3. Serve with fresh veggies or whole-grain pita chips.

Kidney Bean and Zucchini Fritters

Crispy and flavorful fritters made with kidney beans and zucchini, perfect for a healthy snack or appetizer.

Ingredients
  • 1 can dark red kidney beans, drained
  • 1 medium zucchini, grated
  • 1/2 cup whole wheat flour
  • 1 egg
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mash the kidney beans and mix in grated zucchini, flour, egg, garlic powder, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet and fry the patties for 3-4 minutes on each side until golden brown.

Frequently Asked Questions (FAQ)

Are kidney beans safe to eat raw?

No, raw kidney beans contain toxins that can cause food poisoning. Always cook them thoroughly.

How can I reduce gas from eating beans?

Soaking beans overnight and discarding the soaking water can help reduce gas-producing compounds.

Can kidney beans help with weight loss?

Yes, their high fiber and protein content can promote satiety, aiding in weight management.

How should I store cooked kidney beans?

Store cooked kidney beans in an airtight container in the refrigerator for up to 5 days.

What dishes can I make with kidney beans?

Kidney beans are versatile and can be used in chili, salads, soups, and rice dishes.

Are canned kidney beans as nutritious as dried?

Canned kidney beans are convenient and nutritious, but check for added sodium.

How much protein is in kidney beans?

One cup of cooked kidney beans contains about 15 grams of protein.

Can I eat kidney beans on a gluten-free diet?

Yes, kidney beans are naturally gluten-free and safe for those with gluten intolerance.

Related Superfoods
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Comparisons
Dark Red Kidney Beans vs Acutifolius Bean Dark Red Kidney Beans vs Adzuki Bean Dark Red Kidney Beans vs Adzuki Bean
Nutrients
Protein in Dark Red Kidney Beans Calories in Dark Red Kidney Beans Vitamin-c in Dark Red Kidney Beans Magnesium in Dark Red Kidney Beans
Featured Guides
Health Benefits of Dark Red Kidney Beans Healthy Recipes with Dark Red Kidney Beans
Rankings
Legumes high in folate Legumes high in fiber Legumes low in carbohidratos Legumes low in índice glucémico