Ted & Chelsea Kavanaugh
You already know that beans are a source of nutrition, but why are kidney beans so nutritious? Of course, these legumes are packed with plant-based protein and fiber. It’s just the beginning. Let’s explore why kidney beans are such a healthy food.
photo recipe: Kidney Beans and Kraut Toast
kidney bean nutrition
Here’s the nutritional breakdown for ½ cup of low-sodium canned kidney beans:
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104 calories
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7g of protein
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<1g fat
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Carbs 19g
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7g dietary fiber
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Sodium 117mg
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37 mg of calcium
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Potassium 333mg
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2 mg iron
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1 mg of vitamin C
Health Benefits of Kidney Beans
They support digestive health
Kidney beans are rich in fiber, which helps promote gastrointestinal health. Kidney beans, like other beans, provide prebiotic fiber, says Lauren Manaker, MS, RDN, LD. It acts as a fuel for beneficial bacteria and ultimately supports a healthy microbiome.” Adding beans to your diet, due to their high fiber content, may help with gastrointestinal disorders such as inflammatory bowel disease and irritable bowel syndrome. It may be useful for prevention.
they help with weight management
Beyond its prebiotic benefits, kidney bean fiber can be a powerful tool when it comes to weight management. says Isabel Vasquez of RD and LDN. This makes beans an obvious food choice for anyone looking to lose weight or maintain a healthy weight.
They are a source of plant-based protein
With plant-based diets becoming mainstream, more and more people are looking for non-animal sources of protein. provides as much protein per 1/2 cup as 1 ounce of animal protein.
they are rich in antioxidants
Kidney beans are also a source of antioxidants and can support our health in many ways, says Manaker. It is derived from anthocyanins, a group of antioxidants known to reduce the risk of obesity and promote overall health.
How to enjoy kidney beans
Kidney beans are very versatile when it comes to cooking. Their neutral flavor profile and mild nutty feel make them a great addition to salads, soups, wraps and bowl meals. This is the Dominican or Puerto Rican style of cooking beans with onions, garlic, green peppers, coriander, tomato sauce and adobo seasoning. This dish is often served over rice with avocado, plantains, and chicken.
Manaker suggests making hummus with kidney beans instead of chickpeas for a twist. She also recommends using canned kidney beans for simple salads with other colorful, nutrient-rich ingredients like corn, onions, peppers and leafy greens.
Are you in the mood for soup? Enjoy kidney beans in veggie-focused linguica, kale and red bean soup, or Vegistron. Or pop open a can and make these delicious vegan beet burgers starring kidney beans and beets.
Conclusion
Kidney beans are a super healthy food rich in dietary fiber and vegetable protein that makes you feel full. They provide digestive health benefits and can also help with weight management and disease prevention. Beyond that, they’re incredibly versatile, delicious, and easy to enjoy.
