Good source
Protein
16.4 g · 33% DV target
A robust, kidney-shaped legume with a dense, meaty texture and earthy flavor, kidney beans serve as a versatile plant-based protein staple that anchors many traditional slow-cooked dishes.
Kidney beans are a significant source of plant-based protein and dietary fibre, and their inclusion in typical dietary patterns is consistently linked to higher overall diet quality and improved intake of shortfall nutrients like potassium and iron .238
These beans have a notably low omega-6 to omega-3 fatty acid ratio, which is considered a favourable lipid profile compared to other legumes like soybeans or peanuts .3
Red kidney beans contain phytohemagglutinin (a type of lectin), which in concentrated extract form is being studied for its potential to stimulate hormones that regulate digestion and appetite satiation .3
Early research suggests that different varieties, such as dark red versus white kidney beans, may have distinct effects on the composition of gut microbiota (the community of beneficial bacteria in the digestive tract) .6
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
16.4 g · 33% DV target
37.7 g · 14% DV target
15.0 g · 54% DV target
0.35 mg · 29% DV target
0.28 mg · 16% DV target
113 μg · 28% DV target
Seasonality has not been estimated for this ingredient yet.
Applies to dried beans stored in an airtight container.
For cooked beans stored in liquid.
Legumes have a very low carbon footprint and improve soil health through nitrogen fixation.
Raw kidney beans contain high concentrations of the toxin phytohaemagglutinin, which requires boiling for at least ten minutes to neutralize, as lower temperatures can actually increase the toxin's toxicity.