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White Kidney Bean
Legumes
Nutri-ScoreA

White Kidney Bean

Phaseolus vulgaris

Clinical Encyclopedia

White kidney beans are a nutritious legume rich in protein, fiber, and essential minerals. They are known for their ability to support digestive health and provide sustained energy.

Scientific NamePhaseolus vulgaris
Region of OriginCentral and South America
Popular Comparisons:
White Kidney Bean VS Acutifolius BeanWhite Kidney Bean VS Adzuki BeanWhite Kidney Bean VS Adzuki BeansWhite Kidney Bean VS Red Adzuki BeansWhite Kidney Bean VS Anasazi BeanWhite Kidney Bean VS Anasazi Beans

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories127 kcal
Water
10.5%
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%)

Health Benefits

✓Rich in dietary fiber, which aids in digestion and helps maintain a healthy gut microbiome.
✓High protein content makes them an excellent plant-based protein source for muscle repair and growth.
✓Low glycemic index helps regulate blood sugar levels, making them suitable for diabetics.
✓Contains antioxidants that may help reduce inflammation and lower the risk of chronic diseases.

Possible Risks & Side Effects

!Raw or undercooked beans contain toxins that can cause gastrointestinal distress; always cook thoroughly.
!Some individuals may experience digestive discomfort due to high fiber content.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose beans that are firm and free from blemishes. Avoid any that are cracked or have an off smell.

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; white kidney beans are particularly high in fiber and protein.
MythYou can't eat beans if you're on a low-carb diet.+
RealityBeans can be included in moderation due to their low glycemic index and high fiber content.

Healthy Recipes

White Kidney Bean Salad with Avocado and Lime

A refreshing salad combining creamy avocado, zesty lime, and protein-packed white kidney beans for a nutritious meal.

Ingredients
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 1 ripe avocado, diced
  • 1 medium tomato, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the white kidney beans, avocado, tomato, red onion, and cilantro.
  2. 2. Drizzle with lime juice and season with salt and pepper.
  3. 3. Toss gently to combine and serve immediately.

Creamy White Kidney Bean Hummus

A healthy twist on classic hummus, this creamy dip uses white kidney beans for a protein-rich snack.

Ingredients
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 2 tablespoons tahini
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • Juice of 1 lemon
  • Salt to taste
  • Water as needed
Instructions
  1. 1. In a food processor, combine the white 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 vegetables or whole-grain pita.

Spicy White Kidney Bean Chili

A hearty and spicy chili featuring white kidney beans, packed with flavor and nutrients for a satisfying meal.

Ingredients
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 1 can (14 oz) diced tomatoes
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 bell pepper, diced
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, garlic, and bell pepper until softened.
  2. 2. Add the diced tomatoes, white kidney beans, chili powder, cumin, salt, and pepper.
  3. 3. Simmer for 20 minutes, stirring occasionally, and serve hot.

White Kidney Bean and Quinoa Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mix of white kidney beans, quinoa, and spices for a wholesome dish.

Ingredients
  • 4 bell peppers, halved and seeds removed
  • 1 cup cooked quinoa
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 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 cooked quinoa, white kidney beans, cumin, paprika, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, top with cheese if desired, and bake for 25 minutes.

White Kidney Bean and Spinach Soup

A comforting soup featuring white kidney beans and fresh spinach, perfect for a light yet filling meal.

Ingredients
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 4 cups vegetable broth
  • 2 cups fresh spinach
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, sauté onion and garlic until translucent.
  2. 2. Add vegetable broth, white kidney beans, thyme, salt, and pepper, and bring to a boil.
  3. 3. Stir in fresh spinach and simmer for 5 minutes before serving.

White Kidney Bean and Sweet Potato Mash

A nutritious side dish combining creamy mashed sweet potatoes and white kidney beans for added protein and flavor.

Ingredients
  • 2 medium sweet potatoes, peeled and cubed
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1/4 teaspoon nutmeg
Instructions
  1. 1. Boil sweet potatoes until tender, about 15 minutes, then drain.
  2. 2. In a bowl, mash the sweet potatoes with white kidney beans, olive oil, salt, pepper, and nutmeg until smooth.
  3. 3. Serve warm as a side dish.

White Kidney Bean Tacos with Mango Salsa

Delicious tacos filled with seasoned white kidney beans and topped with fresh mango salsa for a tropical twist.

Ingredients
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 1 teaspoon taco seasoning
  • 4 corn tortillas
  • 1 mango, diced
  • 1/4 cup red onion, diced
  • 1 lime, juiced
  • Salt to taste
Instructions
  1. 1. In a pan, heat the white kidney beans with taco seasoning until warm.
  2. 2. In a bowl, combine mango, red onion, lime juice, and salt to make salsa.
  3. 3. Assemble tacos by filling tortillas with beans and topping with mango salsa.

Baked White Kidney Bean Falafel

A healthier baked version of falafel using white kidney beans, perfect for a protein-packed snack or meal.

Ingredients
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 1/4 cup parsley, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon cumin
  • 1/2 teaspoon baking powder
  • Salt and pepper to taste
  • Olive oil spray
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a food processor, blend white kidney beans, parsley, garlic, cumin, baking powder, salt, and pepper until combined.
  3. 3. Form into balls, place on the baking sheet, and lightly spray with olive oil. Bake for 20-25 minutes until golden.

White Kidney Bean and Roasted Vegetable Bowl

A nourishing bowl filled with roasted vegetables and white kidney beans, drizzled with a tangy tahini dressing.

Ingredients
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 2 cups mixed vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons tahini
  • Juice of 1 lemon
Instructions
  1. 1. Preheat the oven to 425°F (220°C). Toss mixed vegetables with olive oil, salt, and pepper, and roast for 20 minutes.
  2. 2. In a bowl, whisk together tahini and lemon juice.
  3. 3. Combine roasted vegetables with white kidney beans, drizzle with tahini dressing, and serve.

White Kidney Bean and Feta Dip

A savory dip made with white kidney beans and feta cheese, perfect for serving with whole-grain crackers or veggies.

Ingredients
  • 1 can (15 oz) white kidney beans, drained and rinsed
  • 1/2 cup feta cheese
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a food processor, combine white kidney beans, feta cheese, olive oil, garlic, lemon juice, salt, and pepper.
  2. 2. Blend until smooth and creamy.
  3. 3. Serve with whole-grain crackers or fresh vegetable sticks.

Frequently Asked Questions (FAQ)

Are white kidney beans good for weight loss?

Yes, their high fiber content promotes satiety and can help control appetite.

How do I cook white kidney beans?

Soak them overnight, then boil for 1-1.5 hours until tender.

Can I eat white kidney beans raw?

No, they must be cooked to eliminate toxins.

What nutrients are in white kidney beans?

They are rich in protein, fiber, potassium, and iron.

How can I incorporate white kidney beans into my diet?

Add them to salads, soups, or blend them into dips.

Do white kidney beans have any health benefits?

Yes, they support heart health, weight management, and blood sugar control.

Are white kidney beans gluten-free?

Yes, they are naturally gluten-free.

How should I store cooked white kidney beans?

Refrigerate in an airtight container for up to 5 days or freeze for longer storage.

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Comparisons
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Nutrients
Protein in White Kidney Bean Calories in White Kidney Bean Vitamin-c in White Kidney Bean Magnesium in White Kidney Bean
Featured Guides
Health Benefits of White Kidney Bean Healthy Recipes with White Kidney Bean