Red in colour and shaped just like the kidneys of an animal or human, red kidney beans are commonly added to soups, stews, salads and other meals in most countries. You can buy them fresh, canned, or dried, and the nutrition they deliver means they should always be part of a healthy diet.
Nutrition facts of red kidney beans
100 grams (3.5 ounces) of boiled beans contains:
- Water… 67%
- Calories… 127
- Protein… 8.7g (8.7%)
- Fat… 0.5g (0.5%)
Carbohydrates… 22.8g (22.8%) of which;
- Sugar… 0.3g (0.3%)
- Fibre… 6.4g (6.4%)
As you can see, with moderate calories and very small amount of fat and sugar, as well as loads of fibre, these beans are an ideal part of a diet for diabetics. In addition, red kidney beans contain lots of beneficial micronutrients such as folate, iron and manganese.
Protein … these beans are rich in protein. A 100g has nearly 9 grams of protein, which is 27% of the total calorie content.
Carbohydrates… starchy carbs account for about 72%…