Kidney Beans Nutrition Facts

Characterized by a strong flavor and a color that is reddish brown in nature, the kidney bean is a versatile kidney-shaped bean that can be used in a variety of hot and cold recipes. Kidney beans are grown in many different locations, and are usually sold in dry or canned varieties. While a true kidney bean is dark red/brown in color, a light red bean, phaseolus vulgaris, is often referred to as a light red kidney bean, owing to the similar shape and texture.

Kidney beans are an excellent source of molybdenum. Molybdenum (MO) is an essential trace element although its functions are poorly understood. These are not fully understood at this stage, but it is thought that molybdenum aids in the metabolism of fats and carbohydrates, is involved in protein synthesis, is vital for the utilization of iron, protects against cancer, prevents anemia because it is necessary for iron metabolism, is necessary for the formation of uric acid, promotes a feeling of general well being, helps to prevent sexual impotence in men, and helps to prevent tooth decay.

Kidney beans are a very good source of folate (vitamin B9), dietary fiber and manganese.

A cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber. Kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as kidney beans, helps prevent heart disease. According to the website WHFoods.com, almost 10,000 American adults participated in this study and were followed for 19 years. People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

Kidney beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate (vitamin B9) these beans supply. It has been estimated that consumption of 100% of the daily value of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Just one cup of cooked kidney beans provides more than half (57.3%) of the recommended daily intake for folate.

Kidney beans are also a good source of protein, thiamin (vitamin B1), phosphorus, iron, copper, magnesium, potassium and vitamin K.